Get Stronger Arms with Antwan Rarcus’ Simple 4-Step Biceps Workout

Renowned IFBB Pro bodybuilder and coach, Antwan Rarcus, is dedicated to helping enthusiasts maximize their time in the gym with effective muscle-building routines. Recently, he showcased a quick, explosive bicep workout on Instagram that aims to yield impressive gains in just half an hour. Ready to give it a go? Here’s a comprehensive guide on how to incorporate this routine into your fitness regimen.

“Blast your biceps in half an hour with this workout,” Rarcus enthusiastically encouraged his 200K+ followers in an Instagram video.

Antwan Rarcus’s Biceps Blasting Workout

For this workout, you’ll target your biceps with 4 sets of each exercise, aiming for anywhere between 3 to 12 repetitions.

Antwan Rarcus’s Bicep Workout Breakdown

With the goal of reaching muscle failure— or coming close with your last few reps—it’s essential to select the right weights for your current strength level. Expect to perform higher reps, generally in the 10 to 12 range, during your initial sets, and decrease reps as you progress through the final sets.

To kick off his routine, Rarcus starts with an EZ bar drag curl. This exercise involves drawing the barbell towards your physique, ensuring your elbows move backward. He then transitions into a full bicep curl, combining both moves to effectively target the bicep muscles. Rarcus explains that these exercises are excellent for engaging the long head of the biceps, a key factor in achieving that visually striking peak.

Next, he introduces the hammer curl using a pair of dumbbells. This variation ends with the dumbbells positioned vertically, rather than sideways. While hammer curls primarily focus on the long head of the bicep, they also recruit the brachialis and brachioradialis muscles, adding thickness and density to your upper arms and forearms. Rarcus emphasizes that this movement is fantastic for building overall arm strength and mass.

For the grand finale of his bicep workout, Rarcus opts for concentration curls. “Perform slowly and focus on squeezing the muscle until it burns,” he advises. To execute this properly, find a seat and rest the elbow of your working arm on your thigh. This setup stabilizes your arm, allowing for better isolation of the bicep, ensuring it’s effectively worked. Concentration curls challenge both the long and short heads of the biceps along with the forearms, making it a powerful concluding exercise for an arm-focused workout.

“Just 30 minutes, 3 dynamic movements, and your biceps will be thoroughly cooked,” Rarcus concluded.