The biceps anatomy isnt as complicated as the back anatomy. Today I am gonna show you ONLY the best exercises I do in my workout for biceps. Have you ever asked yourself why we train back and biceps in one workout? Why not back and triceps or back and shoulders? Actually you decide which muscles you are going to train together, but if you are begginer and want to learn more go and check the program I recommend and other interesting posts. Training back and biceps in one workout is the best, because there are back exercises like Lat Pulldown that activate the back, biceps and forearms.
What is the anatomical structure of the bicep?
On the picture you can see three parts called Long Head, Short Head and Brachialls. As you can see on the picture in the beggining, the biggest muscle is the Long Head. The Short Head is the second muscle by size and the smallest is Brachialis. The Brachialis seems really small but its as important as every other muscle. Even though the parts of the biceps are not that much, it takes a lot of time and constancy to see results. So if you wanna make your biceps bigger, you should put these exercises in your program.
Incline DB Curls
The Incline DB ( Dumbell ) Curls is the most useful exercise for your Long Head. I dont really like this exercise to be honest, but the results are insane! You can also do Cable Curls or Drag Curls, but there is no need to do 3 exercises for every part, because 9 exercises for biceps is too much. So if you want to see results, dont do many exercises, just be permanent. I recommend this exercise for everyone who want to have good form. 😉
I used to do Cable Curls and its really worth it. Thats the second useful exercise for you to try. You can do Cable Curls instead Incline DB Curls, the difference between these two exercise is that you use machine for Cable Curls. Its really important how you are gonna catch the cable. Stand while holding the cable at shoulder width and underhand grip and elbows touching the side of your torso. The patience is also really important, dont pull and drop the cable aggressively, pull it slowly and drop down slowly and repeat for reps.
Preacher Curls With Barbell And Dumbell Curls
This is my favourite biceps exercise. You dont need other exercises for your short head, when you can do Preacher Curls and Dumbell Curls. I can say that these exercises are the best for the Short head, you should definitely add it to your workout. Preacher Curls may be painful exercise, but its worth it, no PAIN no GAIN!!! I personally prefer doing Preacher Curls with barbell, but some people prefer doing it with Dumbells or Machine. F0r beginners you can start with machine Preacher Curls and then try with Barbell or Dumbells, your choice.
Its kinda strange name of muscle part, right? I love doing Hammer Curls, I do it even in my free time at home with the Dumbells I bought. The Dumbells werent cheap but its really worth it to train at home, as many times as you want and whenever you want. You can do Hammer Curls even with bottle full of water. This exercise is very useful and I highly recommend it.
Reverse Grip Curls
If you want to train your forearms, this exercise is perfect for you. You can also feel it in your Brachialis, but the most pain is on the forearms. I prefer doing it with Barbell, but you can also try with Dumbells. The Reverse Grip Curls is similar to the Barbell Curls, but here you have to catch the barbell Overhand, I am gonna show you a picture of Normal Barbell Curl and Reverse Grip Curls.
So the exercises I told you about are the most useful and I love doing them. I dont have really good genetics on my biceps, but I havent gave up, so this is a reason why you should keep going. No matter what, we HAVE TO keep going and make people see our results in future. Its all about discipline, not motivation, the motivation is temporary. See you in my next post! 🙂