How to target your biceps properly

Huge biceps are probably the first thing you think of when you think of the gym. Either that are the bench press. ‘How much can you bench then?’ is probably the most commonly asked phrase when people try to make conversation about the gym. But failing that the thought of bicep curling ungodly amounts is an obvious go to. So in this article you will learn the basic anatomy of the biceps and how to target the different areas.

The basic anatomy

The Biceps brachii are made up of 2 heads known as the short and long head. The development of the short head will give more thickness to the upper arm whereas the long head will give a bigger peak when developed. Then there is the brachialis which is often said to be the muscle that will physically push up the long head and create the appearance of a bigger peak. This however is technically not apart of the biceps and will be worked using most bicep based exercises.

How to target the short head

The short head is more properly worked when the arms are in front of the body or when the hand is supinated with exercises such as :

  • Preacher curls
  • ‘Regular’ curls [your standard palm up curl you see]
  • Spider curls
  • EZ bar curls [narrow grip]

How to target the long head

The long head can be targeted when the arms are at the side of the body using exercises such as :

  • Hammer curls
  • Incline dumbbell curls
  • Narrow grip barbell curl
  • EZ bar curls [wide grip]

You will be able to find easy instructional videos on all of these exercises and the technique to go with them around the internet. Once you build variation within your biceps workout you will start to see better growth and not feel as fatigued constantly battering the same portion of the muscle with 18 sets of regular bicep curls over and over.

What’s your favourite bicep exercise?

Let us know in the comments below!

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