These 4 tips for better biceps will help ensure you are exercising your biceps for optimum results. Are you training both heads of your biceps? If you are only doing one type of biceps curl, chances are pretty good that you are not training as effectively as you could be.
Your bicep is made up of two heads. The short head and the long head. Therefore, it is key to remember these important tips for better biceps. There are various exercises and angles you must take to ensure you are engaging both your short and long head effectively.
The short head of your bicep is on the inside of your arm. The short head is usually the part of your biceps which helps to make your arm look bigger and fuller. Therefore, if you are trying to put more size on your arms, train your short head.
On the outside of your biceps is your long head. This part of your biceps is what helps to create your peak. If you are going for a taller bicep, try training the outer or long head of your biceps.
Now that you are familiar with the two heads which make up your biceps, it is important to understand how to properly exercise them.
4 Important Tips for Better Biceps
1. The first important tip for better biceps – Your short head and adding size to your bicep
One very simple way to remember how to engage your inner bicep is to think of the word “inside”. Your inner head, or short head, is on the inside of your arm and to target or engage your short head simply perform bicep exercises in front of your body. Another way to remember is to think about your arm position to be inside your body’s frame. Great examples of a bicep exercise in front of your body or inside your frame is the preacher curl or in this case, the Steel Bow cable curl. Other variations with your Bullworker are the biceps curl in front of your body with your hand on the handle.
2. The second important tip for better biceps – Your long head is what helps to create your peak
In order to engage and target the long head or outside portion of your bicep try exercises on the side of your body. In other words, and to make it easy to remember, the outside part of your bicep is exercised on the outside of your body’s frame. This type of exercise is the most common when people are exercising their biceps. Think about someone standing with dumbbells and curling, generally the movement is on their side. In this video you see the Steel Bow biceps curl positioned on the outside of the body’s frame. Another variation with your Bullworker is a cable curl on the outside of your body.
3. The third important tip for better biceps – The Secret, Your Brachialis
We all want secrets when it comes to exercising and getting better results. The next two are important pro tips for better biceps and improving your arm’s size. Your brachialis is one of the strongest muscles in your arm. The brachialis is located underneath your biceps and connects to your forearms. Therefore, exercising your brachialis not only helps you build stronger arms but as your brachialis grows it pushes your biceps up to be bigger and taller as well.
A very effective method to exercise your biceps and brachialis in one exercise is to perform neutral or hammer grip curls. In this video, the Steel Bow is used for a hammer curl.
4. The Fourth and Final Important Pro Tip for Better Biceps – A Forgotten Exercise, the Reverse Grip Curl
Many of us neglect or are not familiar with the reverse grip curl exercise. However, it is one of the most effective exercises to engage and develop your brachialis. Another way to put it, an effective approach to building stronger arms and a stronger, larger brachialis translates to stronger and bigger biceps. To perform a reverse grip curl, simply grip your exercise equipment or in this case your Steel Bow cable with the over hand grip (palm down) and curl.
Important Tips to Remember when Training your Biceps
All too often we fall into the trap of ego, using heavy weights or high resistance, and speeding up our reps. However, the first thing we have to overcome if we want real results and progress is to forget about the ego and how much weight or resistance we use and slow it down.
The slower you perform a rep, the better. This allows your muscle to fully engage and to ensure proper form. Yes, there are times when explosive movements help but in the case of building your biceps, slow and steady wins the race.
The other important tip for better biceps is to remember to properly fatigue your biceps, feel the burn. Try higher reps (12-15) if you are used to low reps (6-8) or vice versa.
At the end of the day, your biceps are what you tend to show off when you are proud of your progress. Make sure you are exercising them properly to make the most of your workouts and results. Switch up your routines to keep your muscles guessing and make your exercises more fun.
We hope you enjoy these 4 Important Tips for Better Biceps. Please leave your feedback and questions below and share the word with your friends and family.
*Bullworker does not give medical advice and you should consult with your physician prior to engaging in physical activity.
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