The PERFECT Science Based Bicep Workout (2025 EDITION)

With the return of the perfect workout series, I am updating the perfect biceps workout to give you the best biceps workout you can do. The biggest difference is that I am giving you not just one, but two perfect biceps workouts for you to try that are not just randomly thrown together, but are based on science.

While this perfect biceps workout is based on science, that doesn’t mean it is simply married to the latest research fads that everyone is jumping behind and throwing all other techniques out the window for. Instead, it’s going to be based on anatomy, biomechanics, as well as some of the newer research.

Now, the perfect biceps workout based on science should consist of exercises not just for the short head and long head of the biceps, but the brachialis as well. That said, even that doesn’t make the biceps workout complete. In order to round your arms with a well rounded, perfect workout, you need to fill in the gaps of what is lacking on those popular biceps exercises and put science into your training.

We also know, thanks to science, that hitting the biceps twice in a week is going to be better than once a week, which means that we can include more opportunities for different ways to hit the biceps as well as shortening the workouts so that you can attack another muscle group in the same day.

Take note, however, that this perfect biceps workout is designed to either compliment the perfect back workout on the same day, or can be utilized as a standalone workout on its own.

So what the perfect biceps workout look like?

Perfect Biceps Workout 1:

1. Barbell Strict Curl = Cheat Curls: 2-3 x 6-8 FF

– Once you reach failure on the strict curl, simply step away from the wall and allow for some cheat reps with a controlled eccentric lowering. Once you start performing the cheat curl, continue cheating the bar up until you’ve reach eccentric failure.
– This mechanical drop set is a great way to overload tension in the biceps. Performing them in this fashion will allow you train not just to failure, but through failure as well, which we know is a great stimulus for growth.

2. DB Cross Body Hammer Curls: 2-3 x 8-10

– This exercise makes use of a fully pronated forearm on each rep. Remember, supination is a key function of the biceps, so by pronating, we are taking the biceps out of the exercise as much as possible in order to target the brachialis effectively.
– The brachialis is the muscle in the upper arm that is most responsible for the width of the upper arm when viewed from the front. In order to have perfect biceps, you need to train your brachialis as well.

3. Cable Stretch Drag Curls: 2-3 x 10-12 + Partials

– We know that the stretch tension on a muscle is a great stimulus for growth and we can achieve that on the biceps by making sure the arms are back behind the torso.
– This exercise is great for not just getting stretch on the biceps, but for building the long head of the biceps in the process. Remember, the long head is responsible for the biceps peak or the height of the biceps.
– Once failure is reached, continue to eke out a few more partial reps as we know that partial reps after reaching failure will produce more growth.

4. Mentzer Pulldowns (Trap Set): 1 x Failure

– Finish the workout with what Mike Mentzer called the most effective biceps exercise you can possibly do. To add to the effectiveness of this exercise, we can apply more tension to biceps by performing them in a Trap Set.
– A Trap Set mimics a trapezoid in that the time spent performing each rep escalates to 5 seconds on the concentric and 5 seconds on the eccentric, repeats for 5 and 5 again, before descending back down to 1 second per portion of the lift.

Watch the video for the second perfect biceps workout as it will round out the training you will need to do to completely hit the biceps over the course of the week and reach the ideal amount of frequency / volume.

Here are the relevant studies used to build this perfect bicep workout:

– https://pubmed.ncbi.nlm.nih.gov/27102172/
– https://pmc.ncbi.nlm.nih.gov/articles/PMC6950543
– https://journals.lww.com/nsca-jscr/abstract/2022/02000/muscle_failure_promotes_greater_muscle_hypertrophy.8.aspx
– https://www.researchgate.net/publication/380851058_Resistance_training_beyond_momentary_failure_The_effects_of_lengthened_supersets_on_muscle_hypertrophy_in_the_gastrocnemius
– https://pmc.ncbi.nlm.nih.gov/articles/PMC9935664

The PERFECT Biceps Workout – http://athleanx.com/x/perfect-biceps-workout-2025
Subscribe to this channel here – http://bit.ly/2b0coMW

If you are looking for a step-by-step workout program with a meal plan included, be sure to head over to athleanx.com and use the program selector to find the program that best matches your current training goal and ability levels.

For more videos on building muscle, make sure to subscribe to this channel here on YouTube and remember to turn on your notifications so you never miss a new video when it’s published.