Are you ready for a biceps workout for maximum growth?
And trust me, this biceps workout is going to be extremely tough and intense.
Even though the biceps are a relatively small muscle group this doesn’t mean you can’t go heavy and that you won’t feel wrecked afterwards.
Plus, the beauty of this workout is that it’s only 3 exercises.
So, let’s get to it.
Here’s the 3 exercises for this biceps workout:
- Dumbbell Biceps Curl Drop Set – 3 sets of 8 reps of very heavy alternating bicep curls immediately followed by a much lighter set of 15-20 reps of dumbbell curls (both arms at the same time).
- Wide-Grip Barbell Bicep Curls – 3 sets of 8 reps
- Cable Cross-Body Hammer Curls – 2 sets of 8 reps
Table of Contents
Dumbbell Biceps Curl Drop Set
Before I get into the first biceps exercise and this workout in general, I want to give you a quick tip.
You should always activate your core when performing bicep curls, as this allows you to lift heavier.
I think most of us are aware of the need to activate or brace the core with big, heavy, compound lifts such as squats and deadlifts.
However, it’s often forgotten when training the “smaller muscles”.
But, trust me, activating your core during biceps curls will make a huge amount of difference.
And this is even more the case with this first exercise, as I want you to go really heavy.
So, you’re performing alternating dumbbell bicep curls, but I want you to go as heavy as you can, while still maintaining good form.
For the first part of this superset, as I say, go very heavy, and perform 8 reps for each arm.
As soon as you’ve completed your 8 reps of alternating bicep dumbbell curls grab a much lighter pair of dumbbells, and with absolutely no rest perform “normal” curls with both arms at the same time.
Your aim here is to really create a pump in your arms, so aim for a 15-20 rep burnout set.
So, your heavy alternating curls immediately followed by the burnout curls constitutes one set.
Perform 4 sets of this dumbbell curl superset in total.
Wide-Grip Barbell Bicep Curl
For the second exercise we’re going to move onto using a barbell.
However, rather than a standard shoulder-width grip I want you to go slighter wider.
Obviously, don’t overdo this, as it will be much more difficult to curl a barbell effectively with an excessively wide grip.
So, a great way to determine what a “wide grip” is for barbell curls is to simply place your little fingers where your index fingers will usually hold the bar.
The great thing about going slightly wider on barbell bicep curls is that you’ll place more emphasis on the short head of the bicep, or the inner bicep head.
When you target the short head with your training you are aiming to make your biceps wider, which gives them a much fuller appearance.
Perform 3 sets of 8 reps of wide-grip barbell bicep curls.
Cable Cross-Body Hammer Curls
The final exercise in this workout is cable cross-body hammer curls.
Okay, so the first two exercises have been primarily focused on the biceps, whereas even though hammer curls do work the biceps they also work the brachialis.
The brachialis is typically considered a forearm muscle, although it sits directly below the biceps brachii.
This means the better trained your brachialis is the more you can “elevate” the biceps brachii.
Another fantastic benefit of hammer curls, especially with cables, is that it activates the long head of the bicep.
And it is training the long head of the bicep that is responsible for the peak that most us strive for.
In other words, if you want the peak of your biceps to be taller ensure you train the long head.
Now, there is a tendency to cheat on range of motion with cable cross-body hammer curls.
And this could definitely be the case here, as this is the last exercise of this workout.
Basically, your biceps are already going to be fairly fatigued due to the previous two exercises.
That being said, you must ensure that you achieve full extension and a full curl on each and every rep.
So, don’t be tempted to stop short of full extension on the way down, and make sure you curl the cable all the way up.
You should perform just two sets of 8 reps on each arm.
And there you have it, a biceps workout for maximum growth.
As you can see, all the exercises are curl variations, but due to the differing equipment and angles you’ll hit the biceps from numerous angles.
This ensures that you hit the short head of the biceps, which helps to make your biceps look wider and fuller.
You’ll also hit the long head of biceps, which helps to achieve the “peak” that we all love.
And finally, you’ll also hit the brachialis, which not only trains your forearms, but also helps to pump the bicep brachii up even more.
I’m guessing that as you’re into training biceps you’d love to get big and strong.
And there’s ONE exercise that can help you achieve this above all others, namely deadlifts.
So, make sure to check out my article about the 5 things you need to do to instantly improve and strengthen your deadlift.
Hi, I’m Partha, owner and founder of My Bodyweight Exercises. I am a Level 3 Personal Trainer and Certified Strength & Conditioning Specialist through the Register of Exercise Professionals, United Kingdom. I have been a regular gym-goer since 2000 and coaching clients since 2012. My aim is to help you achieve your body composition goals.