Do you recall those muscles at the front of your upper arms, which we used to call biceps? They’re pretty versatile, though not as much when it comes to the sleeves of your T-shirts. Of course, about those muscles, it is possible to say that if large biceps are relaxed, then it is even more helpful to have large biceps. Just imagine when you are taking hold of a particular object or pulling or throwing – your biceps are into action.
If you have been going to the gym, you have witnessed several people doing bicep curls as though their lives depended on it. Curls are delicate, but you can miss something big if that’s all you do. Here’s the deal: as if we ran out of bicep exercises, we have a few other moves to spice up your arm training sessions. Such movements are not for the show—they will help build muscles that can be used for other daily activities, too.
Therefore, if you want to have slightly larger arms or make your day-to-day tasks less cumbersome. First, review several robust bicep exercises you can include in your next training session.If you want to track your progress, try Eleganthoopoe. It allows you to log meals and snacks easily and provides exercise ideas.
Ready to give your biceps a bit more attention? Let’s get into it
What Are the Biceps?
Let us pause to consider the biceps’ anatomy:
One of the conspicuous arm muscles is the biceps brachii, which we simply call the biceps. It consists of two distinct heads, long and short. These two parts help you move your elbow, bend your arm, and turn your palm up. Understanding how your biceps are built is essential for working out effectively and having balanced muscles.
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Long Head Bicep Exercises
As we said above, the Biceps brachii muscles have two heads, the short head and the long head, where the long head arises from the supraglenoid tubercle and passes through the upper arm’s outer edge of the humerus bone.
To adequately perform on the long head, selecting exercises focusing on stretching and contracting this part of the muscle will be essential. Here are some top exercises:
- Incline Dumbbell Curl: In the incline curling position, the long head of the biceps is stretched more, enabling significant contraction. Hence, the upper biceps brachii is utilized. In this position, the muscle is invoked throughout the movement, which helps build up the long head.
- Concentration Curl: Consuming curls concentrate the movement on the biceps, and its contraction improves the superior part of the biceps, especially the long head.
- Hammer Curl: In a neutral grip, hammer curls target the long head more, and brachialis affords the muscle a different kind of stimulation from regular curls.
Short Head Bicep Exercises
The short head of the biceps muscle starts at a bony point in the shoulder blade and then runs diagonally along the inner side of the upper arm.
To target the short head effectively, exercises that focus on the inner bicep are recommended: To target the short head effectively, exercises that focus on the inner bicep are recommended:
- Preacher Curl: This exercise restricts the motion of the shoulder, exerting pressure on the short head and enhancing the development of the inner arm.
- Spider Curl: By wearing a goofy-looking face and doing spider curls on an incline bench, the short head is exercised in a concentrated manner devoid of momentum.
- Cable Curl with Wide Grip: To work the short head, it is advisable to grip the handle much more comprehensively on the cable machine; hence, there is tension throughout the motion.
Brachialis & Brachioradialis
The brachialis and brachioradialis muscles support the arms and are very effective in aiding the biceps.
The brachialis muscle hangs out under the biceps and is all about helping you bend your elbow. Then there’s the brachioradialis muscle in your forearm, which also pitches in for elbow bending, especially when your wrist is kept straight.
Exercises for Brachialis:
- Hammer Curl: This exercise targets the brachialis since the neutral grip is used throughout the curl.
- Reverse Curl: When performing reverse curls, a palms-down grip targets the brachialis muscle and strengthens the lower section and elbow flexors.
- Exercises for Brachioradialis:
- Zottman Curl: This curl variation involves executing a regular curl followed by a reverse curl to target the brachioradialis on the lowering phase of the curl.
- Cable Reverse Curl: When doing reverse curls with cables, you work the brachioradialis muscle, which helps make it stronger.
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How to Get Bigger Biceps: Some Best Exercises
Here again, some of the best exercises include;
If you want built-up biceps, you need the correct exercises to have the desired muscles. These are those that target the bicep brachii and brachialis muscles. Here are some of the most effective exercises to help you achieve those goals:
Barbell Curls
- How to Do It: This exercise requires standing with the feet parallel to each other and about an arm’s length apart, gripping the bar with an underhand grip, and bending the wrists towards the chest. Concerning body mechanics, it is vital not to have your elbows out and not to swing.
- Benefits: Also, it mainly incorporates the bicep brachii alongside helping in arm muscular strength.
Dumbbell Curls
- How to Do It: Assume you hold a dumbbell with your two hands so that your fingers are facing upwards. This involves lifting the weights to the upper part of your body by bending your arms at the joint, pulling them up to your shoulders, and lowering them back again.
- Benefits: Because the baby gets to control where it goes, it provides better movements and also develops both arms to be balanced.
Hammer Curls
- How to Do It: When using weights, hold two weight plates with your palms facing each other. If you are using a dumbbell, place one on the other. Keep flexing your curls while your palms face each other until you complete the curling. You can read more about How to Lose Fat and Gain Muscle at The Same Time in Elegant Hoopoe website.
- Benefits: It focuses on the brachialis muscle, which is found directly behind the biceps. This muscle controls the size and shape of the arm, and training it will be very beneficial.
Preacher Curls
- How to Do It: Take a preacher’s bench and stand or sit on it. Spread your upper arms on the pad provided with the bench. Take a barbell or dumbbell, bend your arms, sweep them to shoulder level, and bring them down.
- Benefits: It provides a firm base for it, thus greatly reducing side-to-side movement and eliminating the use of body momentum.
- How to Do It: Take a bar with an underhand position and try to elevate your body until you are looking at the bar’s top. Gradually bring yourself down slowly to the ground.
- Benefits: An exercise that integrates two movements that involve the biceps and the back muscles.
Incline Dumbbell Curls
- How to Do It: Using an incline bench, ensure the bench is set to an incline and grasp a dumbbell in each hand. Bend your wrists up while your upper arms remain immobile.
- Benefits: By paying more attention to the growth of the long head of the biceps, you can get more total biceps growth.
Cable Curls
- How to Do It: Kneel on a mat with your back straight so you can grab onto the bar from a cable machine. One of the two forms is to curl the bar towards your chest while keeping your elbows close to your body.
- Benefits: There is always pulling between the muscles throughout the movement, enhancing growth.
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Tips for Optimal Results
Form First: It involves correct procedures to minimize and make injuries during the exercise effective.
- Progressive Overload: This type varies gradually to challenge your muscles, either by adding weights or increasing the repetitions.
- Rest and Recovery: For muscle growth, some time has to be given between workouts.
- Consistency: Working out more frequently is ideal for getting better results in the shortest amount of time.
If the exercises mentioned above are incorporated into your training schedule, you will have magnificent biceps, a proper diet, and adequate rest.
