Do you want to take your biceps workout to a new level? Try this exercise and feel your biceps explode into new growth.

Barbell Curl
  • Start out with a 20-pound barbell (or whatever weight works for you).

  • Perform 8 strict reps of standing barbell curls. Strict means no leaning back or forward, no moving your elbows, and no "swinging" the weight up. Use only your biceps to do the exercise!

  • Once you finish your 8 reps, put the 20-pound barbell down and immediately pick up the 30-pound barbell.

  • Once again, perform 8 strict reps.

  • Keep going up in weight until you cannot get 8 strict reps with a certain weight. For example, if you can only get 6 reps with the 50-pound barbell, stop and put it down.

  • Rest for 2 minutes.

  • After 2 minutes of rest, pick up the 50-pound barbell and perform 8 strict reps, then drop down to the 40-pound barbell and do 8, and so on. On this set, you must perform 8 reps with each weight.

Note: You will only perform 2 sets of this exercise, one that increases in weight and the other that decreases in weight.

Example Of Workout

Blast Your Biceps With Crazy 8: Sample Workout
Barbell Curl
Using 20, 30, 40, 50-lb weight.
4 sets, 8 reps
+ 2 more exercises


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Caution: This exercise is extremely painful (the good kind of pain) and you will feel your biceps and forearms burning. Perform this exercise last in your bicep/arm workout and only do it once every 2-3 weeks.

About the Author

Contributing Writer’s authors consist of accredited coaches, doctors, dietitians and athletes across the world.

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