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Bicep Training Tips

The biceps are made up of a group of muscles located on the upper arm. The main muscle — the one that is the most visible and well known — is the biceps brachii. It is attached to the forearm bone, which is called the radius. The other end is attached to the scapula (shoulder blade) at two places. These two heads are exactly why the biceps is called as such; both its long head and the short head help secure it in place. This muscle makes up around one-third of the upper arm’s weight, the other two-thirds accounted by the triceps muscles.

The other muscles that are grouped with the biceps are the brachialis and the brachioradialis. These are situated at the sides of the elbow joint, and facilitates in the flexing of the elbow. Typically, biceps training does not target these muscles because most exercises involving the biceps also affect these. If you are a bodybuilder, however, that’s a different matter.

The main function of the biceps is to draw the forearms closer to the shoulders and the body. Its secondary function is to rotate the forearm from, for example, a hands-down to a hands-up position. Having inside knowledge about the physiology and the functions of the biceps will help you in your training regimens, as every exercise will be all about efficiency.

Aside from this knowledge, you will also need to know what you are doing so that every routine is safe and effective in the long run. Bicep training tips will compel you to determine how much of any kind of exercise is effective, the importance of mixing up the routines, and what exercises create more muscle mass or more form. Here are some training tips that may help you.

  • As with any muscle, you have to warm up your biceps first. Stretch them first, and try to do repetitions on a bar without weights. This will sufficiently warm up your biceps and reduce the risk of injury.
  • To get higher peaked biceps, focus on exercises like concentration curls, preacher curls, or low pulley curls. Isolated exercises like these are great in creating a mountain of muscle when you flex them.
  • When you want to build up more mass (meaning, more muscle fibers per any given area), there are certain exercises that you should pay attention to, such as supinated barbell row, standing barbells curls, and cheat curls.
  • If you want to practice your biceps without any weights, find an overhead bar that can support your body weight and do chin-up repetitions. This is very effective because you are using your whole body weight as a curl-up resistance.