Updated: Jan 5, 2021
Have you ever wanted to get those jaw dropping and head turning biceps ? Firstly, we have to understand the basic anatomy of the bicep muscles in order to develop those massive guns. The biceps is made of 2 separate parts, the short head and the long head. The short head of the biceps can be targeted more effectively when exercises are being performed with the arms placed in front of the body. On the other hand, the Long head of the biceps is targeted more effectively when exercises are performed with the arms placed at the side or even behind the body.
The Dos and Dont's
Ensure that your elbows are kept stationary as much as possible throughout the movement to isolate the biceps
Select a weight that is manageable such that your able to form 8-12 reps with good form
Contract your biceps at the top of the movement
Use momentum and swing the barbell or dumbbell
3 Types of Biceps Exercises
1. Standing Ez-bar curls
This exercise is performed with an Ez-bar, which usually allows individuals to lift heavier weights as opposed to dumbbells as there’s lesser need for stabilisation.
Hold the Ez-bar with your palms facing away your body and about shoulder width apart
Arms should be positioned by the side of the body
Curl the Ez-bar to around your Chin while keeping the elbows fixed in position, and contract your biceps at the top of the movement
Slowly return the Ez-bar down to the original position
2. Incline dumbbell curls
This exercise is performed with the arms placed behind the body and hence targeting more of the Long head of the biceps and is usually performed with dumbbells.
Lay on a incline bench angled at about 45 degrees
Hold a pair of dumbbells on each hand with the palms facing the front
Curl the dumbbells up to about your chest level while keeping the elbows relatively still and contract your biceps at the top of the movement
Slowly return the dumbbells back to the original position
3. Preacher Curls
This variation is performed with the arms positioned in front of the body, hence targeting more of the short head of the biceps. This exercise can be performed using a pair of dumbbells as well
Rest your entire arms on the preacher curl bench
Grip the Ez-bar about shoulder width apart and palms facing away from the body
Curl the Ez-bar till about eye level and contract your biceps
Return the Ez-bar back to the original position
Be sure to incorporate a variety of biceps exercises to ensure that you target both the short head as well as the long head to have an all rounded biceps workout !
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