Extreme Bicep Workout: Torn Biceps and All

BRUTAL PULL WORKOUT | Torn Biceps and All!

If you want a challenging and effective pull workout that targets your lats, biceps, and upper back all in one training session, then you’re in the right place. In this video, we’ll take you through a full-length pull workout follow-along with Jesse in a local gym. Despite having torn biceps, he doesn’t let it hold him back. This is a workout that many viewers have been asking for, and now it’s here. While most people associate pull workouts with back and biceps, it’s important not to neglect the other muscles of the arm and upper back that also need attention.

Starting with Pullups

We kick off this intense pull workout with pullups, but not just any kind of pullups. It’s crucial to avoid the mistake of solely focusing on increasing the number of reps without adding weight. After a couple of warm-up sets of bodyweight pullups, we immediately transition into weighted pullups. The goal is to train close to failure on every set, pushing the limits of our strength and endurance.

We also incorporate drop sets into the workout. After performing a set of weighted pullups, we strip away the weight and quickly switch to the bodyweight version to push our muscles to failure once again. This combination of heavy weight and high reps creates an intense and efficient pull workout.

Chest Supported Rows

The next exercise in our brutal pull workout is the chest supported row, using a machine called “the humbler.” This machine isolates the back muscles and eliminates the strain on the lower back, forcing us to use the targeted muscles to their maximum potential. Throughout the workout, we employ different intensity techniques to further challenge ourselves.

During the last set, Jesse assists with lifting the weight during the positive part of the rep, allowing our focus to be on the slow eccentric part. Slow eccentrics create a prolonged time under tension, resulting in muscle damage and promoting muscle growth.

Lat Pulldown

Next up is the lat pulldown, preferably the underhand variation. However, with a torn bicep, adjustments are necessary. We opt for a bar that allows for a slightly more neutral grip, reducing strain on the biceps and emphasizing the activation of the lats and mid-back muscles. As before, we integrate slow negatives at the end of the sets to intensify the exercise.

Biceps and Brachialis

Now it’s time to target the biceps and brachialis. Standing alternating dumbbell curls are a favorite bicep exercise, but with a torn bicep, we must take precautions. Instead of using equal weights, we grab two different weights, accounting for the strength discrepancy between the healthy and injured arm. We aim to maintain a challenging and balanced workout for both arms.

The brachialis is worked through a hammer curl variation called the cross-body hammer curl. By fully pronating the forearm, we increase the target engagement of the brachialis. Towards the end of the working sets, we incorporate drop sets to further fatigue the muscles.

Face Pulls

No pull workout would be complete without face pulls. This exercise is a personal favorite and provides a great finisher for the session. Using two ropes allows for optimal arm positioning at the contracted position of every repetition. We add overhead raises to the face pulls to increase time under tension and ensure each rep is a focused contraction.

To summarize, here are the exercises included in this brutal pull workout:

• Weighted Pullups
• Chest Supported Rows
• Neutral Grip Lat Pulldowns
• Standing Alternating Dumbbell Curls
• Cross-Body Hammer Curls
• Face Pulls

If you enjoyed this pull workout and want to try a variation for yourself, head to athleanx.com and check out our AX1 program. It offers a push, pull, legs training split designed to help you build ripped athletic muscle in just 90 days.

For a free pull workout that you can try, make sure to check out the Athlean X pull workout on YouTube. Don’t forget to subscribe and turn on notifications to never miss a new video!

Click here to subscribe to Athlean-X today!