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The ONLY 2 Biceps Exercises You Need (NO, SERIOUSLY)

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Rating: 4.5; Vote: 2

What would you say if I told you that there are only two biceps exercises you need to do? In this video, I am going to show you the two biceps exercises that should make up the bare minimum of your biceps workouts. Not only are these two exercises great for building big biceps, but they are the two exercises that created the foundation of my biceps training. Some might tell you that you only need two exercises total in order to build a muscle group. I disagree. I don t think anyone should be limited to picking just two exercises for a muscle group because each one often has multiple muscle heads as well as multiple functions that can be targeted individually through exercise selection. The chest is a great example of this; it has three heads as well as two separate functions. Some might tell you that all you need is a flat bench press and an incline bench press. You are only hitting two of the three heads of the chest with this selection and while you are pressing, you are not getting any adduction - another major function of the chest. With the biceps, you have three major functions: supination of the forearm, elbow flexion and shoulder flexion. However, you are able to attack all three functions with just about any biceps exercise you do, since they are all a version of a curl. This means that you are not required to have a whole range of exercises, unless you are ready to take you biceps training to the next level. But in the case of needing two exercises to build big biceps, this is simply what the absolute foundation of your biceps training should include. Not every single biceps workout needs to include both of these exercises, but a complete training plan will at least build off or include them at some point. As a matter of fact, these two biceps exercises were staples in my early training that helped me to build the big arms that I have today. The first exercise up is the strict curl / cheat curl drop set. This is simple, stand with your back, butt, and head against the wall and curl the weight up without losing contact with the wall at any of these points of contact. Perform these curls to failure and then immediately step away from the wall. Here, you are to perform a set of cheat curls, allowing for a little momentum and cheat to get the weight up. Be mindful of the eccentric portion of the lift, however. You will want to lower the weight slow and controlled to get the most benefits out of the exercise. This drop set combination is great for building big biceps because you are able to overload the muscles with heavier weight in both portions of the lift. Not only that, but the ability to take an exercise to and through failure is a key component to new muscle growth. The next exercise requires nothing but a pullup bar and your own bodyweight. This is something I did fro ma very young age and I think was a major factor in the development of my biceps. The exercise is simply to flex your arms while holding the bar and sticking your head forward so that the back of your head is in front of the pullup bar. This will make sure that you are not only in elbow flexion and forearm supination, but you are getting shoulder flexion as well. So what do you do from this position? Well, in order to build bigger biceps you can simply flex and hold there as long as possible and fight the negative. Fight the descent of your body through the entirety of the movement. The key here is to make sure that you are keeping an open angle, about 90 degrees, on your arms while holding the bar. Similar to performing a chin-up, you don t want to close the gap between your biceps and your forearms as you will start to activate your lats, which is something you want to avoid if you are looking to isolate and build big biceps. Now, if you want to take your biceps training to the next level that hits every function of the biceps as well as targets the muscle from different angles, there are many exercises to choose from. I don t think we should ever be limited to just two exercises for a muscle group, the biceps included. But you should at least start with these two exercises to build the foundation of your biceps growth.
Date: 2023-03-10

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Comments and reviews: 14

marauder
hey jeff i hope this comment/query gets featured on axjeff, i've been hitting the gym for almost 3 yrs now and i recently have been following your workout series (which i had results fast compared to the previous yrs in the gym) however, i still am torn between doing hypertrophy workouts and the series so my question is this, is it okay to mix both? i mean i still am not that quite strong and i don't want to be fatigued that much (since i don't use supplements or anything) currently weighing 65 kilos at 5'7 and eating right (although can't help but eat much at times) truly would appreciate your thoughts on this, thanks for inspiring us man
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Keith
Jeff's videos are the cornerstone of my workouts. I'm having shoulder surgery to repair torn rotator cuff in 2 months, so I'm trying to build up a strong foundation for the few months I'll be recovering my shoulder. I may have to wait until after that before I can implement the 2nd bicep exercise from this video (as my ROM won't allow that particular movement at this time. Loading up on the Athlean-X workouts to really prepare myself to come back better and stronger. Thanks as always, Jeff! Keep up the great work
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Abdallah
Hello athlean x I have a problem in my right shoulder, except that I feel that it is slightly out of place forward, but at the same time it is not out of place And with this view, it causes me a bad view because it pulls my back and neck forward a little, so I wanted to ask you whether he will need surgery, or are there exercises that, if I practice them regularly, will fix my shoulder problem And if there are exercises, can you make a video of them. Thank you
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Jim
Hey Jeff, longtime viewer and gym goer. I have been working out for about 5 years, while training for strength and accumulating PR's of 410lb deadlift, 365lb squat and a 240lb bench press, at a bodyweight of 160lb. After seeing Jesse's natural progression to a 3. 3xbw deadlift, I can't help but feel humbled and ask you for advice on how I can further increase my strength and break these plateaus? Thanks for your quality content over the years.
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2K
I can't do bicep exercises without severe pain in my forearms. The pain has been there for months, it goes away if I stop lifting for a week but comes back again right once I start doing bicep curls etc. How can I fix this issue? The pain is soo bad that I can't do more than 2-3 curls before I feel like my arms are being drilled. Doesn't matters what weight I lift, even 5kg dumbbells cause the problem.
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Gerald
Any movement that involves you pulling a bar behind your neck in no Bueno! Lat pull down, pull-ups, military press, potentially puts your neck and upper back at risk for injury. You think you are gaining more, you thunk it is DOMS, it is not. You are actually hurting yourself. Constantly. Nit a good look. I encourage replies to my views. Talk about it!
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IVIL
Im strugggling with coming back from a torn left dystal bicep, post reconstructive surgery. Im about 9 months out and have regretably not been doing any workouts due to it. Im wondering what are the best exercises to get myself back and regain the confidence to lift again. Its crazy how much it scares you picking things up after this injury.
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Johny40Se7en
Really like that method, except for the neck and head in that position. Over the long term, that's gonna make the neck feel like it's in bits.
I'd rather go from the strict curls to the waiter curls. I've loved those for hypertrophy since Jeff demonstrated them ages ago, can REALLY feel the burn, especially on a sort of drop set
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Andr
Hello Jeff, hey I want to propose that you make a video about 50 things about yourself, this dynamic tries to get you to tell us 50 things about yourself, such as how old are you, your favorite band, how many children do you have, etc, this in order to get to know you better and connect more with you, greetings!
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Demetrius
Paul Dillett didn't even train biceps in the off-season. He said his back training was plenty, then would train biceps for definition during contest prep. The man had some of the best arms in the biz. Great genetics and lots of roids were probably the primary contributing factors though!
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Thomas
Can we have a more in depth Bigger Lat exercises? You mentioned in your past Lat video the importance of Elbow to Hip. But should we side crunch to bring the elbow to the hip more? Will side crunching help more into squeezing the lats? I Appreciate and trust all your amazing teachings!
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Kody
I would like to politely disagree. The only two you need are hammer curls and dumbell curls. Personally, I use incline curls so i get full range of motion and eliminate (or at least reduce) swinging. But that's pretty much about it. Simple, easy, able to progressive overload, etc.
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Bdalb5
When you think about it, getting strong/lean/building muscle doesn't require this huge array of exercises. Progressive overload on the simple compound lifts and a few isolation movements are really all you need. Fine tuning is where the extra exercises come in.
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michael
Cables are king, nothing destroys my biceps like 1 arm curls using a low cable, the starting position is with the hand extended behind the back and just curl, you get constant tension throughout the rep and you get a fantastic stretch.
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