“Blast your biceps in half an hour with this workout,” Rarcus encouraged in an IG video to his more than 200,000 followers.
Antwan Rarcus’ biceps explosion workout
Perform 4 sets of each exercise for 3 to 12 repetitions.
The distribution of Antwan Rarcus’ biceps training
With a rep range of 3 to 12 reps, the main goal is to reach failure or near failure in the last few reps. So make the time to build a weight that suits you. In this case, you will likely be able to perform the higher number of reps in the first few sets, such as ten to twelve, and then fewer reps in the last few sets.
Rarcus started with an EZ bar drag curl where you move the barbell towards your body with the elbows back. He then completed the first exercise by turning the drag curl into a full bicep curl. Both moves isolate the biceps, so they’re “perfect for easing the long head and adding that peak,” the bodybuilder and coach explained.
Second, Rarcus grabbed a pair of dumbbells for hammer curls. This curl variation ends with the barbell in a vertical position instead of to the side. In addition to targeting the long head of the biceps, hammer curls also work the brachialis in the upper arm and the brachioradialis in the forearm. This move “builds raw thickness and forearm density,” Rarcus enthused.
For his finisher, Rarcus focused on concentration curls. “Slow, controlled, squeeze until it burns,” the coach encouraged. To try it yourself, sit down and support the working elbow with your thigh. This setup provides stabilization and also isolates the biceps, putting the most strain on it. You’ll be working the long and short heads of the biceps here, along with the forearms, so this is a great way to get a serious arm workout that can be completed in half an hour.
“30 minutes. 3 moves. Biceps cooked,” Rarcus concluded.
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