Begin a journey to develop impressive biceps – those eye-catching arm muscles that leave a lasting impression. Well-developed biceps in the fitness world show strength and commitment.
This article is your complete guide to bicep training. You’ll learn about bicep anatomy, effective exercises, and a structured workout plan to help you achieve bicep growth and strength. Whether you’re new to fitness or a seasoned gym enthusiast, building strong biceps is a shared aspiration. Get prepared to shape your arms and grab everyone’s attention like never before.
Table of Contents
Biceps Muscle Anatomy
The anatomy of the biceps muscle is a fascinating topic that involves complexity and function. When we think of biceps, we usually picture the muscles on the front of our upper arms. However, these muscles are far more intricate and have multiple roles in our bodies.
At the core of this anatomy lesson are two muscles that make up what we commonly call the biceps: the biceps brachii and the brachialis.
Biceps Brachii
The biceps brachii is the more visible and well-known part of the biceps. Its name tells us a lot about its structure: “biceps” means “two heads.” These two heads, often referred to as the long head and the short head, originate from different parts of the shoulder blade.
- The long head of the biceps brachii starts from the top of the shoulder blade and goes over the upper arm bone (humerus).
- The short head starts from the front of the shoulder blade.
These two heads then come together to form one muscle that attaches to two points in the forearm: the radius bone and the forearm fascia. This setup allows the biceps brachii to cover two major joints: the shoulder and the elbow.
The biceps brachii is also essential for supination. When your forearm is in a supinated position (palm facing up), the biceps brachii is at its strongest and can rotate your palm upward, which is useful for tasks like turning a doorknob.
Brachialis
Less talked about but equally important, the brachialis is situated beneath the biceps brachii. Despite its hidden location, the brachialis is crucial for bending the elbow. It starts from the upper arm bone (humerus) and attaches to the ulna, one of the forearm bones. While the biceps brachii also contributes to bending the elbow, the brachialis is actually a more powerful elbow flexor, highlighting the complex interplay of muscles in the arm.
Unlike the biceps brachii, which spans two joints and has an elongated muscle length when the arm hangs by your side, the brachialis mainly focuses on bending the elbow. It’s a simpler muscle in terms of its function and involvement.
Dynamic Muscle Length and Function
Understanding where these muscles start and end gives us insight into how they work. The length of the biceps brachii, for example, depends on the position of your upper arm. When your arm hangs by your side, the muscle is relatively long, but bringing your arm forward shortens it. This unique arrangement means that the biceps brachii doesn’t only flex the elbow; it also helps raise the arm forward.
How Fast Can Your Biceps Grow?
Biceps have a great response to strength training. In a study with people who hadn’t trained before, just 12 weeks of bicep workouts twice a week resulted in an impressive 15-20% increase in muscle size for both men and women. This shows that your biceps can adapt and grow relatively quickly with focused strength training.
3 Bicep Exercises for Building Your Biceps
Impressive biceps are more than just looks; they reflect your commitment to strength training and overall fitness. Biceps are prominently visible and symbolize physical strength and power. To shape strong and well-rounded biceps, you need a set of effective exercises.
Let’s explore three crucial bicep exercises that, when part of your workout plan, can help you reach your bicep-building objectives.
1. Barbell Curl
The barbell curl is a classic exercise with a long history of effectiveness. It’s a fundamental part of bicep training and has been a staple in gym workouts for generations. This exercise primarily targets the biceps brachii muscle, which is responsible for the noticeable bulge on the front of your upper arm.
How to Do the Barbell Curl:
- Stand with your feet hip-width apart and grab a barbell with an underhand grip (palms facing up).
- Keep your upper arms still and your elbows close to your body.
- Exhale as you lift the barbell by contracting your biceps. Focus on moving your forearms while keeping your upper arms steady.
- Continue curling until your biceps are fully contracted, and the barbell is at shoulder level.
- Hold the contraction for a moment, squeezing your biceps.
- Inhale as you slowly lower the barbell back to the starting position.
The barbell curl allows for progressive overload, meaning you can increase the weight as you get stronger. However, it’s crucial to maintain proper form and controlled movements to get the most out of this exercise and prevent strain on your back or shoulders.
2. Dumbbell Hammer Curl
The dumbbell hammer curl is an exercise that not only works your biceps but also involves the brachialis and brachioradialis muscles, leading to balanced arm development.
How to Do the Dumbbell Hammer Curl:
- Hold a dumbbell in each hand with a neutral grip (palms facing your body).
- Keep your arms fully extended by your sides.
- Exhale as you curl the dumbbells upward while keeping your upper arms steady.
- Continue the curl until your biceps are fully contracted, and the dumbbells are at shoulder level.
- Hold the contraction briefly, focusing on squeezing your muscles.
- Inhale as you slowly lower the dumbbells back down.
The hammer grip targets not only the biceps but also the brachialis, a muscle beneath the biceps that adds thickness to your arms. This exercise also helps maintain symmetry in arm development, reducing the risk of imbalances between your left and right arms.
3. Incline Dumbbell Curl
The incline dumbbell curl is a modified version of the regular dumbbell curl, done on an incline bench. This small change in angle improves the exercise’s range of motion and shifts the focus, leading to increased muscle engagement.
How to Do the Incline Dumbbell Curl:
- Set an incline bench at a 45-degree angle.
- Hold a dumbbell in each hand with your arms fully extended and your palms facing forward.
- Exhale as you curl the dumbbells upward while keeping your upper arms steady.
- Continue curling until your biceps are fully contracted, and the dumbbells are at shoulder level.
- Hold the contraction briefly before slowly lowering the dumbbells.
The incline angle alters where the tension is felt, emphasizing the lower part of the biceps. This change can be especially effective for targeting the often-neglected lower bicep area, helping create a more complete and well-defined bicep shape.
Learn more: Best Exercises for Building Muscle and Strength
Building Your Biceps Workout
An exemplary biceps workout can be structured as follows:
1. Barbell Curl (3 sets x 8 reps)
Start your workout with barbell curls, a basic exercise that works the biceps brachii. These sets form the foundation of your bicep training, focusing on progressive overload. The goal is to gradually increase the weight you lift while keeping the same number of repetitions. This technique, called progressive overload, encourages your muscles to adapt and get stronger over time.
2. Dumbbell Preacher Curl (3 sets x 12 reps):
Moving on to dumbbell preacher curls introduces a different angle that stretches the muscles around your elbow. This exercise fine-tunes muscle engagement, especially in the brachialis. The extended position of your muscles at the beginning of the movement makes the contraction more intense, providing a targeted and efficient workout. This phase is also helpful for addressing any differences in strength between your arms, helping you achieve balanced development.
3. Cable Curl (3 sets x 20 reps)
To finish the workout, use cable curls to increase muscle tension and metabolic stress. By using lighter weights and doing more reps, cable curls create an impressive “pump,” which means the muscles get filled with blood. Maintaining consistent tension during the exercise activates more muscle fibers and supports muscle growth. The higher number of reps improves muscle endurance and boosts muscle cell hydration, promoting growth.
Optimal Workout Frequency
How often you should do this biceps-focused routine depends on factors like your ability to recover and the intensity of your workouts. As a general guideline, doing this routine 2–3 times per week is suitable for most people. If you prefer faster recovery and progress, you can perform the routine every other day. Another approach is to have one full workout session each week and mix in lighter, recovery-focused workouts in between to help your muscles recover overall.
Conclusion
Integrate these insights and exercises into your fitness routine and watch your biceps grow like never before. Remember, achieving impressive biceps is both a science and an art. Consistency, proper form, and gradual progression are your allies on this journey.
As you put in the effort, celebrate your achievements along the way, whether it’s an extra rep, increased weight, or a satisfied glance in the mirror. Your biceps represent more than just muscles; they symbolize your dedication.
So, proudly flaunt those sculpted arms. Cheers to the journey of transforming your biceps, embracing the challenge, and savoring the satisfying results.