The Single BEST Bicep Exercise For Growth (YOU MUST DO THIS!)

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The BEST Bicep Exercises For Growth! (You MUST Do This!)

In today's video I reveal the truth behind the absolute BEST bicep exercises for mass that you can possibly perform.

Ready?

Here it is..........

ANY basic bicep curl variation that allows you to train your biceps through a full range of motion and achieve progressive overload over time.

Feeling a bit let down by that answer? Well, it's the truth.

The point is, there are NO magical "best bicep exercises" that you MUST perform or that are going to produce some sort of special bicep building result above and beyond anything else.

If you simply find a basic bicep exercise or two of your preference, utilize sufficient training volume and frequency (4-8 direct curling sets per week, hitting the biceps roughly twice per week), strive for progressive overload, and combine it with a properly structured back workout routine (consisting of heavy horizontal and vertical pulling exercises) then you've already done the vast majority of what is needed to build bigger biceps.

The rest (ultimate bicep growth potential and bicep peak/overall shape) will be mostly determined by genetics.

Yes, if you search through YouTube you'll find plenty of videos outlining the "1 key exercise to build big biceps" or "the 3 BEST bicep exercises for growth you MUST do", but at the end of the day this is mostly just clickbait and the videos often contain advice that just isn't necessary in the real world.

Yes, there are certain bicep curl form tweaks you can apply to maximize the effectiveness of your curls 100% - and yes, some bicep curl variations will be better suited to you than others and this is something you can experiment with - but when it all comes down to it, the bulk of your bicep gains (probably 80%+) will just be a result of progressive back training rather than direct bicep isolation exercises.

Every time you perform a basic pull up, pulldown or row, you're performing elbow flexion which is the primary function of the biceps. As you get steadily stronger on these lifts, you'll achieve automatic bicep growth along with.

So, if you want to build bigger biceps, there's no need to obsess over what the absolute BEST bicep exercises for mass are. Just experiment a bit, find a couple curling variations that feel comfortable for you, and then combine them with your back workouts.

This could mean a simple barbell curl, supinating dumbbell curl, incline dumbbell curl, single arm cable curl, preacher curl or machine curl just to name a few.