There is a weekly holiday that takes place in the lifting community. It may not be officially recognized, but it's global—and it's awesome. I'm talking about #FlexFriday. You know you've seen your friends hit a biceps shot with that hashtag, and you want to as well, right? Make sure you do this workout and get that awesome pump before taking your selfie, so you can represent the community correctly!

Biceps Pump Workout of Your Life!
EZ-Bar Curl
4 sets, 8-10 reps
+ 4 more exercises


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Technique Keys

The rest between all the sets in this workout is 1 minute, but at the start of each rest period, you're going to flex and squeeze the biceps for 10 seconds. This will remind you of what you're training and really maximize the pump you're seeking.

Yes, it will burn, but it will be so worth it. And no, I'm not asking for a full front double biceps pose in the mirror (unless that's your thing). Just squeeze them and hold it.

EZ-Bar Curl

EZ-Bar Curl

You can use the EZ-bar or barbell, whichever you prefer, but the goal here is to make the biceps do the work with minimal involvement from anything else. Also, don't think about the weight. You're not training for power. This is about the pump, so focus on the contraction and the stretch of each rep.

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Incline Dumbbell Curl

Incline Dumbbell Curl

Incline curls really help you focus on the biceps without much opportunity for cheating. Your first 2 sets are straight sets. That third set is important because it's a dropset. Once you reach failure, which should be around 10 reps, drop down to the next pair of dumbbells and keep going until failure again.

Hammer Curl

Hammer Curl

Yes, the forearms will be involved here a bit, but that brachialis needs love too! The twist to this is that you're going to perform negatives that last about 3 seconds each. You can perform these one arm at a time, alternating, or both arms at the same time if you prefer. Just make sure that you feel both arms working, and do not use momentum.

High Cable Curl

The cables will help you keep tension on the biceps at all times. Put a slight extra twist on the rep at the top to maximize whatever peak you have. You'll probably want to speed through these, but please don't. Taking your time will help prevent injury and make sure you finish strong.

If you have tourniquets or other bands to put on your upper arms, you can turn this final movement into a blood flow restriction exercise! Don't put them on so tightly it cuts off complete circulation, but you should know they are on there. If you don't have them, don't worry about it this time—you'll get a wicked pump either way—but definitely consider it down the road.

About the Author

Roger Lockridge

Roger Lockridge

Bodybuilding is the reason I am who I am today. I am more confident in myself, actually looking for the next challenge, and inspiring others.

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