Being that biceps are one the most visible parts of the body, it makes sense most lifters strive for bigger biceps. It would be great if you could just do bicep curls all day long and see infinite results, but in reality that just isn’t the case.
Training the biceps involves three muscle groups, the brachii (which has the short/inner head and the long/outer head) and then the brachialis and brachioradialis, which are on the sides of the arm between the biceps and triceps and connect the main bicep to the forearm.
TIPS FOR BIGGER BICEPS:
1. Grip Matters – the grip you use for bicep curls DOES make a difference. Difference grips target different muscles. Make sure to to get in a variety of grip options rather than just the standard grip. This will help increase growth.
Standard shoulder-width grip uses the long (outer) head of the muscle and the short (inner) head evenly
Wide Grip – more emphasis on the short head
Narrow Grip – More emphasis on the long head
2. Partial Movements – Partial movement exercises are performed by only completing part of the typical range of motion versus the full movement. The benefit to this is that you can lift more weight since you aren’t limited to a weight you can sustain through the weakest part of the exercise (typically the lower portion of a bicep curl) Take a set for bicep curls that focus on the top half of the range of motion and you most likely will find you can lift 20-30% more weight.
BEST BICEP EXERCISES:
– Standing Barbell Curl (with standard, wide and narrow grips)
– One-Arm Preacher Curl
– Incline Dumbbell Curl
– Hammer Curl