Rohit Khatri Fitness
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- Jan 11, 2025
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Rohit Khatri is back with a full biceps workout that targets peak growth, width, and definition. This routine breaks down every exercise, set, and rep so you can finally build arms that pop out of your T-shirt.
He starts with the dumbbell curl, emphasizing strict form over ego lifting. Rohit explains that keeping your elbows slightly forward and holding each rep for a second at the top creates maximum tension on the biceps. Beginners should do 3 sets, while advanced lifters go for 4, with 12–15 reps each.
Next is the preacher curl, his pick for building that mountain-like bicep peak. He recommends using an EZ bar instead of a straight bar to protect your wrists and keeping your chest slightly back. This position isolates the muscle and eliminates swinging, which means better results.
Then comes the cable curl, a constant-tension exercise that keeps the biceps engaged through the entire movement. Rohit demonstrates how a slight lean forward and proper elbow placement stop your body from cheating and make every rep count.
For thickness, he adds hammer curls, explaining how crossing your arms slightly toward the opposite chest side hits the brachialis and outer biceps for a fuller look.
The finisher? The Arm Blaster 21s—a brutal 21-rep combo that pumps the arms beyond belief: 7 half reps from the bottom, 7 from the top, and 7 full reps.
He wraps it up with a quick note on supplements like creatine, BCAA, and protein, reminding viewers that quality nutrition and consistency are what make these workouts deliver.
Watch the full routine below and follow Rohit’s tips to build arms that turn heads in any gym.
He starts with the dumbbell curl, emphasizing strict form over ego lifting. Rohit explains that keeping your elbows slightly forward and holding each rep for a second at the top creates maximum tension on the biceps. Beginners should do 3 sets, while advanced lifters go for 4, with 12–15 reps each.
Next is the preacher curl, his pick for building that mountain-like bicep peak. He recommends using an EZ bar instead of a straight bar to protect your wrists and keeping your chest slightly back. This position isolates the muscle and eliminates swinging, which means better results.
Then comes the cable curl, a constant-tension exercise that keeps the biceps engaged through the entire movement. Rohit demonstrates how a slight lean forward and proper elbow placement stop your body from cheating and make every rep count.
For thickness, he adds hammer curls, explaining how crossing your arms slightly toward the opposite chest side hits the brachialis and outer biceps for a fuller look.
The finisher? The Arm Blaster 21s—a brutal 21-rep combo that pumps the arms beyond belief: 7 half reps from the bottom, 7 from the top, and 7 full reps.
He wraps it up with a quick note on supplements like creatine, BCAA, and protein, reminding viewers that quality nutrition and consistency are what make these workouts deliver.
Watch the full routine below and follow Rohit’s tips to build arms that turn heads in any gym.
