Best Bicep Workout – This Gets Crazy Results Fast

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best bicep workout

The Best Bicep Workout For Massive Biceps. It’s Time To Grow

If you’re OK with breaking some weightlifting laws in order to make some serious bicep gains then keep reading.

I’m a big fan of following the rules and having realistic expectations and making consistent progress but there are times when breaking the rules are a good thing.

With this workout you’ll be cheating on the exercises after exhausting your biceps under normal conditions to squeeze out extra stimulus that you wouldn’t normally get.

I’m not saying that you should make a habit of this type of training even though bad form is a general plague across gyms but give it a try, especially if you like following the rules and you might be surprised to find that your body rewards you for it.

The Cheat Method

You start this workout doing regular curls using proper form. You didn’t think you were going to cheat throughout this entire workout did you?

After those curls you’ll move on to drag curls and again, you’ll use correct weight and form.

After a third bicep exercise using strict form, you’ll feel the muscle fatigue kicking in and you’ll find it difficult to keep pumping out quality reps. It’s at this point that you’ll start your cheat reps on the final exercise.

Although you’ll be doing cheat reps, you biceps will still be doing most of the work but your hips and upper body momentum will help you complete those reps as you hit that sticking point in the middle of your range of motion.

Perform all the exercises in order and do the prescribed number of sets and reps for each one. This really is the best bicep workout!

Standing Dumbbell Curl

Stand with a dumbbell in each hand and keep your arms at your sides. Without leaning forward and making sure to keep your back straight, bring the weight up as you bend your arms at the elbows and only use your biceps.

Rotate your wrists from facing your thighs to facing yourself at the top of the range of motion. Squeeze your biceps at the top position and hold for 1 second. Slowly lower the weight back down and make a point of straightening your arms in the extended position.

Perform a total of 4 sets doing 15, 12, 8 and 8 repetitions. Rest 1 minute between sets.

Drag Bicep Curl

This is similar to the regular bicep curl described above but with a small twist. The dumbbell must always be in contact with your torso as you lift and lower the weight.

The way to achieve this is to pull back your elbows as you start to lift the weight and keep pulling them back as you lift the weight higher. This will create the effect of dragging the dumbbells across the front of your torso.

Your palms will have to stay facing up instead of rotating as they would in a normal curl.

Perform a total of 4 sets of 15-20 repetitions. Rest 1 minute between sets.

Standing Hammer Curl

This exercise is identical to the regular standing curl with the exception of your palm position.

You need to keep your palms facing the sides of your body throughout every rep which will put a greater emphasis on your brachialis which is the visible muscle between your biceps and triceps on the outside of your arm.

Perform a total of 4 sets of 15-20 repetitions. Rest 1 minute between sets.

Bicep Cheat Curl

Here’s the part where you finally get to cheat! Grab the heaviest weights you can handle and do regular curls like you did at the start of this workout but every time the weights get to the middle of the range of motion and stick there, use your hips to generate momentum to get the weights up.

Don’t lean back as you lift the weights up but get into a rocking motion and extend at the hips to kick the weights up so you can complete all your repetitions.

Stop every set just before you reach failure.

Perform 3 sets doing as many repetitions as possible just before failure.

At the end of doing these exercises and seeing the results that come from it, you’ll see why this is the best bicep workout. Sometimes the rules are meant to be broken if it gives you bigger guns.

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