Who out there doesn't like big biceps, ok maybe not huge but something that distinguishes your forearm from your bicep!
Basic anatomy of the bicep
There are two heads that make up the bicep. The short head, which is found closest to your pecs and the long head which is found on the outer (lateral) part of your arm.
We all aren't bodybuilders so why should we care about these two heads, biceps are biceps to most people.
Simply because the long head controls shoulder stability and promotes supination also associated with shoulder stability. This is also the most prone for injury, and if injured you will have a hard time with any type of press. While from an aesthetic point of view this is also what gives you that great peak when flexing.
Long head exercise.
One of my favorite arm exercises is the incline dumbbell curl which can be performed in many different variations but I will just focus on one.
How do you start?
You have a few choices with this, I prefer the bench as it is pure isolation on my long head of my bicep. Your other choice is to use a plyo ball, but this method isn't as isolated since your delts are being used as well.
Since I incorporate using the bench a vast majority of the time, lets explain this process.
I typically would set my incline at about 4 (using a life fitness bench), have my dumbbells on my thighs, lay back on the bench as if I was going to do incline press. Once set in this position bring the dumbbells straight down to the side of the bench, depending on if you have lanky arms like me, you will be a few inches above the floor.
My movement will be full range of motion starting with a little bend in my arms closest to the floor. As I curl the dumbbells up towards my chest, I try to lock my elbows as much as possible to my hip area in order to get that full isolation. I do not break the contraction at the top of the curl, meaning I keep full contraction throughout the movement without the muscle ever relaxing.
To add a little more emphasis I also work the negative aspect of the curl, meaning slowly returning to the starting position after the curl. If this is done correctly the burn is out of this world.
Your other option is to do the curls together or alternating, either way works just as good, but I will warn you, doing them together you may not be able to put up the same weight as you would alternating.
By making a simple adjustment with your hands an curling them more outward then straight up and down will focus more on your short head. As you can see there is many different possibilities with simple angle movement.
Try this exercise out and see why it is a part of my arsenal!
For any questions or looking for more ideas please email me directly at [email protected].
Now get after it!
Basic anatomy of the bicep
There are two heads that make up the bicep. The short head, which is found closest to your pecs and the long head which is found on the outer (lateral) part of your arm.
We all aren't bodybuilders so why should we care about these two heads, biceps are biceps to most people.
Simply because the long head controls shoulder stability and promotes supination also associated with shoulder stability. This is also the most prone for injury, and if injured you will have a hard time with any type of press. While from an aesthetic point of view this is also what gives you that great peak when flexing.
Long head exercise.
One of my favorite arm exercises is the incline dumbbell curl which can be performed in many different variations but I will just focus on one.
How do you start?
You have a few choices with this, I prefer the bench as it is pure isolation on my long head of my bicep. Your other choice is to use a plyo ball, but this method isn't as isolated since your delts are being used as well.
Since I incorporate using the bench a vast majority of the time, lets explain this process.
I typically would set my incline at about 4 (using a life fitness bench), have my dumbbells on my thighs, lay back on the bench as if I was going to do incline press. Once set in this position bring the dumbbells straight down to the side of the bench, depending on if you have lanky arms like me, you will be a few inches above the floor.
My movement will be full range of motion starting with a little bend in my arms closest to the floor. As I curl the dumbbells up towards my chest, I try to lock my elbows as much as possible to my hip area in order to get that full isolation. I do not break the contraction at the top of the curl, meaning I keep full contraction throughout the movement without the muscle ever relaxing.
To add a little more emphasis I also work the negative aspect of the curl, meaning slowly returning to the starting position after the curl. If this is done correctly the burn is out of this world.
Your other option is to do the curls together or alternating, either way works just as good, but I will warn you, doing them together you may not be able to put up the same weight as you would alternating.
By making a simple adjustment with your hands an curling them more outward then straight up and down will focus more on your short head. As you can see there is many different possibilities with simple angle movement.
Try this exercise out and see why it is a part of my arsenal!
For any questions or looking for more ideas please email me directly at [email protected].
Now get after it!