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Biceps - Sun's Out, Gun's Out

Writer's picture: 2110 Fitness2110 Fitness

When it comes to showcasing strength and physique, few muscles are as iconic as the biceps. Often associated with power and aesthetic appeal, the biceps are a key focus for many gym-goers. Understanding the anatomy and function of the biceps is crucial for effective training. Let’s dive into the details of the biceps muscles, their actions, and the most effective exercises to maximize their growth.



The biceps brachii, commonly known simply as the biceps, is a two-headed muscle located on the front of the upper arm. It consists of:


The Long Head: This part of the biceps originates from the supraglenoid tubercle of the scapula and runs down the arm to attach to the radial tuberosity of the radius. It gives the biceps its peak appearance when flexed.


The Short Head: Originating from the coracoid process of the scapula, the short head also attaches to the radial tuberosity but runs more medially along the arm.


Both heads work together to perform several key actions:

  • Elbow Flexion: Bending the elbow to bring the forearm towards the shoulder.

  • Forearm Supination: Rotating the forearm so the palm faces upward.

  • Shoulder Flexion: Assisting in lifting the arm forward.


To effectively train the biceps, it’s essential to incorporate exercises that target both the long and short heads, as well as the forearm supination. Here are three of the most effective exercises:


1. Standing Barbell Curl

The standing barbell curl is a classic exercise that targets the entire biceps muscle. It’s a compound movement that allows you to lift heavier weights, promoting overall muscle growth.


How to Perform:

  1. Stand with your feet shoulder-width apart, holding a barbell with an underhand grip (palms facing up).

  2. Keep your elbows close to your torso and curl the barbell up to shoulder level by contracting your biceps.

  3. Pause at the top, then slowly lower the barbell back to the starting position.

Tips:

  • Avoid swinging your body to lift the weight; keep the movement controlled.

  • Focus on squeezing the biceps at the top of the curl for maximum contraction.


2. Dumbbell Hammer Curl

The hammer curl variation targets the brachialis, a muscle located beneath the biceps brachii, which adds thickness to the upper arm.


How to Perform:

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other).

  2. Keeping your elbows close to your body, curl the weights up simultaneously, maintaining the neutral grip.

  3. Pause at the top, then slowly lower the dumbbells back to the starting position.

Tips:

  • Keep your wrists straight throughout the movement.

  • Avoid using momentum; perform the exercise in a slow and controlled manner.


3. Incline Dumbbell Curl

The incline dumbbell curl places the biceps in a stretched position, emphasizing the long head and promoting peak development.


How to Perform:

  1. Set an incline bench at a 45-degree angle and sit back with a dumbbell in each hand, arms fully extended down.

  2. Curl the weights up towards your shoulders, keeping your elbows stationary.

  3. Pause at the top, then slowly lower the dumbbells back to the starting position.

Tips:

  • Ensure your back remains pressed against the bench to isolate the biceps.

  • Focus on a full range of motion to maximize muscle activation.


Building impressive biceps requires more than just lifting weights; it involves understanding the anatomy and function of the muscle to target it effectively. Incorporating a variety of exercises like the standing barbell curl, dumbbell hammer curl, and incline dumbbell curl can ensure balanced development and peak biceps growth. Remember, consistency and proper form are key to seeing results. So, grab those weights, hit the gym, and start sculpting those biceps to their fullest potential!

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