World’s FASTEST Biceps Workout

If you want to get bigger biceps fast, then there is a simple workout that you can do that will take no time at all to complete. In fact, you can call it the world’s fastest bicep workout.

The structure of this bicep workout is simple as it uses drop sets to take you to and through failure, which we know is important for stimulating muscle growth.

To start, take your 10 rep max for a dumbbell incline curl and perform 5 reps. Make sure that you are performing this exercise with a 3 second tempo on the eccentric lowering of the dumbbells and a 1 second concentric raising of the dumbbells. This will equate to 20 seconds of work.

Once you reach your 5th rep, sit up straight and perform 5 reps of a standard seated dumbbell curl. Make sure to keep the same tempo of 3 seconds on the eccentric lowering and 1 second of concentric raising.

After 5 reps, simply lean forward and now perform a drag curl for 5 reps utilizing the same tempo that you did on the last two curl variations.

Each curl variation will be easier than the last as you are mechanically making each exercise easier. You continue the drop set by progressively using lighter weights on every set.

Your total amount of time spent on these three curls will be 1 minute.

Aim to complete 5-6 minutes of total work time with no rest in between exercises or sets.

This biceps workout is quick but definitely not easy and is guaranteed to elicit biceps size.

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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).