30 Minute Biceps Workout At The Gym That Hits All Heads
The Biceps Blaster Superset Workout
On today’s episode of Live Lean TV, I’m taking you into Gold’s Gym Venice to show you a 30 minute biceps workout at the gym that hits all heads.
If you want to build some biceps, this awesome biceps superset workout is for you.
Are you ready to grow?
Let’s go.
30 Minute Biceps Workout At The Gym That Hits All Heads
This biceps blaster workout includes 3 supersets, comprised of 18 total working sets.
Trainer
Brad Gouthro, PTS/NWS, host and creator of Live Lean TV, and the #1 expert teaching people all over the world how to Live Lean 365 days a year.
Duration Of Workout
- 30 minutes
Workout Focus
This muscle building biceps workout focuses on exercises that target the short head and long head of the biceps, as well as the brachialis muscle.
Required Equipment
- Dumbbells
- EZ Curl Bar
- Preacher Curl Bench
- Fat Gripz (optional)
Thick Bar Training
You’ll notice I’m a fan of thick bar training.
I’m using these blue Fat Gripz throughout the entire biceps workout.
They are so simple to use.
Just wrap them around the handles of the barbell or dumbbell, and get to work.
Using Fat Gripz has been shown to improve neural drive, thus increasing forearm and hand strength, and potentially help improve elbow pain and tendinitis.
If you want to improve grip strength and increase your overall neural drive, try using these Fat Gripz.
Here’s an Amazon affiliate link to get your own Live Lean approved Fat Gripz.
Calories Burned During Workout
- 300 calories by a 180 lbs male using a Polar HR Monitor Watch.
Workout Instructions
If your biceps are a weak body part, this bicep specialization workout can be added in to your overall weekly training program.
This specialized workout builds all the different heads of the biceps.
Select a weight that challenges the muscle within the rep ranges provided, but be sure to control the weight using the prescribed tempos.
Since this is a superset workout, perform the exercises back-to-back, following the indicated rest periods.
Biceps Exercises
Click the links below for the step-by-step exercise demonstrations.
Superset #1: Targets The Short Head Of The Biceps
For the first superset, we’re focusing on the short head of the biceps.
A1. Standing Single Arm Dumbbell Preacher Curl With Offset Grip
The first biceps exercise is the standing single arm dumbbell preacher curl with offset grip.
- Reps: 8 per arm
- Sets: 3
- Tempo: 20X0
- Rest: 10 seconds between exercises within the superset
Coaching cues: This is called an offset grip because rather than gripping the dumbbell in the middle of the handle, you will be using an asymmetrical grip.
This is where your hand grips the dumbbell handle all the way up one side, with your thumb against the weight plate of the dumbbell.
Using an offset grip really pulls in more of the short head of the biceps.
To get started:
- Start the exercise holding a single dumbbell with a palm facing in, semi-supinated grip, also known as a hammer grip.
- Curl the weight up until you hit an approximate 40 degree angle with your elbow, then supinate your palm so it faces up, to complete the curl.
- The supination portion of turning your wrist up is important since the two functions of the biceps are elbow flexion and supinating the forearm.
- Without pausing at the top, under control lower the dumbbell back down to extend the elbow, then immediately complete another rep.
- Once you complete all the reps with one arm, switch arms and repeat.
Complete 3 total sets, of 8 reps per arm, at a tempo of 2 seconds down, no pause at the bottom, explode back up, then with no pause at the top, lower the dumbbell back down again.
Since this is a superset, we’re keeping rest periods short, with a 10 second rest, before moving into the next biceps exercise.
A2. Seated Single Arm Dumbbell Concentration Curl
- Reps: 8 per arm
- Sets: 3
- Tempo: 20X0
- Rest: 2 minutes at the end of the superset
Coaching cues: The seated single arm dumbbell concentration curl is the epitome of an isolation exercise.
You can perform the concentration curl seated or complete the standing concentration curl.
I like the seated position better, since you can really maintain focus, while giving full attention to enhancing the neural drive during the exercise.
This allows you to really concentrate on keeping tension on the biceps, during every rep.
Let’s be honest.
Anytime you can stare at the muscle that’s being worked, it’s easier to increase the mind to muscle connection.
To get started:
- While sitting on a bench, spread your knees wider than shoulder width with your feet firmly planted into the floor.
- Place one hand on your thigh for support, while holding a dumbbell with a neutral, palm facing in grip with the other hand.
- Slightly bend forward, and place your tricep against your inner thigh, and allow the arm with the dumbbell to hang straight down to the floor.
- Contract and squeeze your bicep by curling the dumbbell towards your shoulder while keeping your tricep placed against your thigh at all times.
- Under control, slowly lower the weight by straightening your arm, then repeat.
- Switch arms after you hit 8 reps, and repeat.
Complete 3 sets of 8 reps per arm, at a tempo of 2 seconds down, no pause at the bottom, then power it up, with no pause at the top.
After completing the superset, you will take a 2 minute rest, then go back and repeat that superset 2 more times, for a total of three supersets.
Superset #2: Targets The Long Head Of The Biceps
For the second superset, we’re focusing on the long head of the biceps.
B1. Standing EZ Curl Bar Wall Curl With Narrow Grip
The first biceps exercise in this superset is the standing EZ curl bar wall curl with narrow grip.
- Reps: 8
- Sets: 3
- Tempo: 20X0
- Rest: 10 seconds between exercises within the superset
Coaching cues:
The barbell curl is a really good exercise where you can use a lot of weight to add more muscle mass to your arms.
However, if you’re using Fat Gripz, it will limit the amount of weight you can move, since it’s harder on grip to hold the weight.
To get started:
- During the standing EZ curl bar wall curl, it’s important to have your back, glutes, and head pressed against the wall, with your feet 6 inches from the wall, shoulder width apart. This decreases any kind of cheating, or momentum, to get the weight up.
- Since we are targeting the long head of the bicep, we’re using an inside narrow underhand grip on the EZ curl bar. If you wanted to target the short head of the bicep with this EZ curl bar curl, you would use a wider grip on the bar.
- Keep your elbows touching your torso, then contract your biceps and bend your elbows to curl the EZ curl bar towards your shoulders.
- Ensure you keep your elbows stationary, and your upper body against the wall at all times.
- Under control, reverse the movement by slowly lowering the EZ curl bar to extend your arms and repeat.
B2. Incline Dumbbell Curl
Let’s move on to be to the incline dumbbell curl.
- Reps: 8
- Sets: 3
- Tempo: 20X0
- Rest: 2 minutes at the end of the superset
To get started:
- While holding a pair of dumbbells with a palms facing each other neutral grip, sit with your back and head flat firmly against an incline bench, while making sure your abs are tight.
- Being seated in the incline position allows you to draw your elbows back to isolate the long head of the biceps.
- Contract your biceps to lift the dumbbells with the neutral grip until your elbows reach a 90 degree angle.
- Then rotate your wrists so your palms face the ceiling.
- Squeeze at the top, then reverse the movement the same way in a controlled manner.
- Limit as much elbow movement as you can. The elbows should be locked as it’s a fixed movement at the elbow joint. This means they’re not swaying back and forth.
Complete 3 sets for 8 reps, following the same 20X0 tempo, as the previous exercises.
After completing the superset, take a 2 minute rest, then move on to the next superset.
Superset #3: Targets The Brachialis
For the third superset, we’re focusing on the brachialis of the biceps.
C1. Seated EZ Curl Bar Reverse Preacher Curl
Reps: 8
Sets: 3
Tempo: 20X0
Rest: 10 seconds between exercises within the superset
Coaching cues:
The seated EZ curl bar reverse preacher curl is a great exercise to add mass to your biceps, and develop strength in your forearms.
In certain cases, your biceps development may be limited by the lack of strength in your forearms.
This exercise will help overcome this.
This is another reason why I like using Fat Gripz on all of these biceps exercises, since they can help strengthen your forearms.
I also like using the EZ curl bar because I find it’s a little bit easier on the wrists.
To get started:
- Sit down on the preacher curl seat, then grab an EZ curl bar with a shoulder width reverse grip.
- Ensure your glutes are firmly planted into the seat pad, feet pressed through the floor, chest firmly pressed against the front pad, and your upper arms pressed into the other side of the pad, with your elbows tucked in.
- Contract your biceps to curl the bar up until your forearms touch your biceps, then under control, extend your elbows to slowly lower the bar.
- Repeat for reps.
Complete 3 sets for 8 reps, at that same 20X0 tempo as the previous exercises.
After completing the set, take a 10 second break, then move into the next exercise in the superset.
C2. Seated Dumbbell Hammer Preacher Curl
- Reps: 8
- Sets: 3
- Tempo: 20X0
- Rest: 2 minutes at the end of the superset
Let’s move on to the seated dumbbell hammer preacher curl.
Coaching cues:
When you are doing this exercise, you may not feel as much tension in the bicep.
However, you are strengthening the brachialis, which will help you further develop stronger and bigger biceps.
To get started:
- Sit down on the preacher curl seat, while holding a pair of dumbbells, using a neutral, semi-supinated, palms facing each other grip. This grip places more emphasis on the brachialis, as opposed to the bicep.
- Ensure your glutes are firmly planted into the seat pad, feet pressed through the floor, chest firmly pressed against the front pad, and your upper arms pressed into the other side of the pad, with your elbows tucked in.
- Under control, extend your elbows to slowly lower the dumbbells.
- Then contract your biceps to curl the dumbbells back up until your forearms touch your biceps.
- Repeat for reps.
Bonus Brachialis Exercises
Here are a few bonus exercises that target the brachialis.
You can also use these two exercises if you want to replace, or interchange, any of the previous brachialis exercises.
Bonus Exercise #1: Seated Dumbbell Zottman Curl
The seated dumbbell zottman curl is a great exercise that targets the brachialis. This exercise also provides a good workout for the biceps and forearms.
Coaching cues:
In the beginning, it may feel uncomfortable, however give it a try with lighter weights, then once you get the movement down, it gets better.
To get started:
- While seated, hold a pair of dumbbells down by your sides with a supinated, palms facing forward grip.
- Curl the weight up, then at the top of the lift, rotate the wrists so your palms are facing down, then under control, lower the dumbbells.
- Repeat for reps.
Bonus Exercise #2: Standing Midline Dumbbell Hammer Curl
The next bonus biceps exercise is called the standing midline dumbbell hammer curl.
The is another great exercise to hit the brachialis.
It’s similar to the standing dumbbell hammer curl, however with this variation, rather than curling the dumbbell upwards, you will curl the dumbbells across your sternum, towards the midline of your body.
To get started:
- While standing, grab a dumbbell in each hand with your arms hanging at your sides, with a neutral palms facing in grip.
- Squeeze your biceps and curl one dumbbell across your sternum, towards the midline of your body.
- Under control, slowly lower the dumbbell back to the starting position, then repeat with the opposite arm.
- Continue alternating arms for reps.
Key Point
You shouldn’t do these exact biceps exercises every single time you complete a biceps workout.
It’s important to switch up your biceps workout routines to incorporate different:
- Biceps exercises
- Angles
- Tempos
- Rest periods
- Sets
You get the point.
Always keep shocking your body.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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