The Best Set of Exercises for Biceps
Biceps are one of the most showy muscles in the body and, unsurprisingly, one of the most focused-on muscle groups in the fitness community. However, a lot of people can get stuck doing the same old bicep curls and may not be maximizing their gains. In this article, we will take you through a comprehensive set of exercises that are best for growing your biceps, diversifying your workout routine, and giving your arms the attention they deserve.
Table of Contents
Anatomy of the Biceps
Biceps are often hailed as the epitome of physical prowess and agility, but there’s more to these muscles than meets the eye. While most people think of biceps as simply the “guns” you flex to show off your strength, their anatomy is actually quite intricate. Gaining a deep understanding of the structure and functions of your biceps can revolutionize your workout routine, helping you sculpt your arms in the most effective way possible. In this guide, we’ll unpack the intricate world of bicep anatomy.
Would you like to know more? Read on for a more in-depth exploration.
Components of the Biceps Muscle Group
Biceps Brachii
- Long Head: The long head starts at the supraglenoid tubercle of the scapula and is responsible for the “peak” of the bicep muscle when you flex. It’s the part that gives your biceps that mountainous look when well-developed.
- Short Head: The short head begins at the coracoid process of the scapula and provides width to the bicep. When viewed from the front, the short head contributes to the fuller, rounded look of the biceps.
Brachialis
The brachialis is often overlooked but is critical for a fully developed bicep. Located under the biceps brachii, this muscle contributes to the overall size and mass of the upper arm. Though less visible, its development pushes the biceps brachii up more, thereby contributing to the “peak.”
Brachioradialis
While technically a muscle of the forearm, the brachioradialis plays a supportive role in bicep curls and other pulling movements. Located on the thumb side of the forearm, it crosses the elbow to connect to the upper arm and assists in flexing the elbow joint.
Function and Importance
- Elbow Flexion: All components contribute to flexing the elbow, or in simpler terms, bending your arm. This is the most straightforward and well-known function of the biceps.
- Forearm Supination: The biceps also play a role in turning your palms up (supination), a function that is usually taken for granted but is crucial for many everyday tasks like opening a door or using a screwdriver.
- Shoulder Flexion: The biceps assist in lifting your arm up, although this is more of a secondary function and less of a focus in bicep-specific training.
The Benefits of Understanding Bicep Anatomy
- Targeted Workouts: Knowing which part of the bicep each exercise targets can help you develop a balanced and well-rounded bicep workout routine.
- Injury Prevention: Understanding the anatomy helps in maintaining proper form and minimizing strain on tendons and ligaments, thereby reducing the risk of injury.
- Efficient Training: With anatomical knowledge, you can tailor your workouts to focus on areas that may be lagging behind, ensuring symmetrical and proportionate arm development.
Best Exercises for Biceps
Dumbbell Curl Stand & Deliver
- Technique: Stand upright, holding a dumbbell in each hand, arms outstretched, and palms upward. Raise the dumbbells by flexing your elbows, keeping the palms oriented upwards, and then lowering them back down.
- Why It Works: This staple move hones in on your biceps and allows each arm to work independently, ensuring balanced muscle growth.
How to Do Standing Dumbbell Curls
The Power of Barbell Curls
- Technique: Grasp a barbell with an underhand grip, hands positioned shoulder-width apart. Curl the bar toward your chest while maintaining your elbows snug against your body. Return to the initial position.
- Why It Works: With the capacity to handle heavier weights, barbell curls put more tension on the muscle, fostering enhanced growth.
Barbell Curls
Hammer Time: Hammer Curls
- Technique: Stand and hold the dumbbells along your sides, palms oriented toward your body. Curl the weights while maintaining your palms facing one another, then release them back down.
- Why It Works: This variation engages not just the biceps but also the brachialis and brachioradialis, giving your arms a comprehensive workout.
Dumbbell Hammer Curls Tutorial | CORRECT TECHNIQUE (!)
Preacher’s Bench Curl
- Technique: Seat yourself on a preacher bench and place your arms on the support pad. With an underhand grip, hold a dumbbell or a barbell and curl it towards your face, then lower it.
- Why It Works: This technique is exceptional at isolating the biceps by limiting shoulder movement, making every curl count.
Incline Bench Preacher Curl
Incline Dumbbell Magic
- Technique: Sit on an inclined bench holding a dumbbell in each hand. Curl them, rotating your wrists inward at the top of the movement.
- Why It Works: The inclined position puts extra focus on the long head of the biceps, aiding in achieving that coveted peak.
Incline Dumbbell Curl
Suggested Training Plan
- Dumbbell Curl Stand & Deliver: 3 sets of 10-12 reps
- The Power of Barbell Curls: 3 sets of 8-10 reps
- Hammer Time: Hammer Curls: 3 sets of 10-12 reps
- Preacher’s Bench Curl: 2 sets of 8-10 reps
- Incline Dumbbell Magic: 2 sets of 10-12 reps
Conclusion
Targeting all facets of your biceps is essential for holistic muscle development. Incorporate these essential exercises into your regimen for a well-rounded and effective bicep workout. Always remember that correct form and controlled movements are key to maximizing results. For personalized guidance, consider consulting a certified fitness trainer. Now go ahead, flex those biceps with confidence!
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