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Your biceps are more than just show muscles — they’re essential for daily strength, pulling power, and upper-body balance. Yet many people train them the wrong way.
If you’re only doing one kind of curl, you’re missing half the muscle. These 4 tips for better biceps will help you understand how to train both heads of your biceps, target supporting muscles for more growth, and get better results from every rep — whether you’re using a Bullworker Steel Bow, Bow Classic, or your preferred equipment.
💪 Understanding Your Biceps: Two Heads, One Goal
Your biceps brachii — or “biceps” — is made up of two heads:
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The short head, located on the inside of your arm.
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The long head, positioned on the outside of your arm.
Together, they create the familiar bulging shape we associate with strength. But each head plays a different role in your arm’s size and appearance:
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Short head → adds width and fullness.
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Long head → builds the peak and definition.
To develop your biceps evenly (and make them look impressive from every angle), you need to train both.
🏋️♂️ Tip #1: Target the Short Head for Fuller, Thicker Arms
Goal: Build size and thickness across the front of your arms.
Your short head sits on the inside of your upper arm — so to engage it, perform biceps exercises in front of your body.
💡 Easy way to remember: Inside muscles = inside your frame.
Best Bullworker Movements:
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Steel Bow Cable Curl (front of body)
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Bow Classic Curl (elbows in front)
Other good options include preacher curls or concentration curls if you’re using traditional weights.
🧠 Training cue: Keep your elbows slightly in front of your torso. You’ll feel a deep contraction on the inner bicep — the part that makes your arms look thicker when viewed straight on.
💥 Tip #2: Hit the Long Head for a Taller Bicep Peak
Goal: Create the “mountain peak” look of your upper arm.
Your long head runs along the outside of your arm. To activate it, perform curls beside your body, where your elbows stay close to your torso.
💡 Easy way to remember: Outside muscles = outside your frame.
Best Bullworker Movements:
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Steel Bow Side Cable Curl (at your side)
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Iso-Bow Standing Curl (elbows tucked)
This is the classic curl most people picture — and it’s excellent for shaping the outer arm and enhancing your bicep’s height and definition.
🧠 Training cue: Keep your palms facing forward, elbows tight to your ribs, and lift smoothly without swinging.
⚙️ Tip #3: Don’t Skip the Brachialis — The Secret Muscle for Bigger Arms
Here’s the secret most people miss: your brachialis, a powerful muscle underneath your biceps, can make your arms look significantly bigger when trained properly.
As your brachialis grows, it pushes your biceps upward, making them appear taller and rounder — while also improving forearm strength.
Best Bullworker Movements:
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Steel Bow Hammer Curl (neutral grip)
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Iso-Bow Neutral Curl
If you’re using dumbbells, this is the “hammer curl” position — palms facing each other throughout the movement.
🧠 Training cue: Keep your grip firm and your wrists straight. Focus on squeezing your forearms and upper arms together during the hold.
🔄 Tip #4: Use the Reverse Grip Curl to Finish Strong
A reverse grip curl (palms facing down) targets both your brachialis and the muscles of your forearms, rounding out your upper-arm strength.
Most lifters skip this move — and that’s a mistake. It not only helps your biceps look more complete, it boosts grip strength and elbow stability, reducing your risk of tendon strain.
Best Bullworker Movement:
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Steel Bow Reverse Grip Cable Curl
🧠 Training cue: Keep your elbows close to your sides, palms down, and wrists neutral. Focus on smooth movement and muscle control.
⏱️ Bonus Pro Tips for Better Biceps
1. Slow Down Your Reps
Speed kills progress. Slow, deliberate reps allow your muscles to engage fully. Try a 3-second up, 3-second down rhythm — or, with Bullworker, a 7-second isometric hold at 60%–80% effort before each rep. This deepens activation and accelerates growth.
2. Mix Up Your Rep Range
Alternate between heavy + low reps (6–8) for strength and lighter + high reps (12–15) for definition. Your biceps respond best to variety and fatigue.
3. Train Both Heads in Every Session
Pair inside-the-frame and outside-the-frame curls for complete development.
Example combo:
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1 set of Steel Bow Front Cable Curl (short head)
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1 set of Steel Bow Side Curl (long head)
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1 set of Hammer or Reverse Curls (brachialis)
Repeat 2–3 times for an incredible pump.
💥 The Bullworker Advantage: Isometric + Iso-Motion for Maximum Growth
Bullworker products make these techniques more effective by combining isometric holds (for maximum muscle recruitment) with Iso-Motion® resistance (for strength through range).
This dual-action approach helps you:
✅ Build up to 66% more strength than traditional lifting
✅ Protect your joints with low-impact resistance
✅ Train anywhere, anytime — in under 10 minutes
Whether you use the Steel Bow, Bow Classic, or Iso-Bow, you’ll sculpt, strengthen, and balance your arms more effectively than ever.
🏁 Conclusion
Your biceps are a small muscle group with big visual impact.
By understanding the anatomy — short head, long head, and brachialis — and applying these 4 tips for better biceps, you’ll start building size, symmetry, and power faster.
Slow down, control your movement, train both heads, and use your Bullworker to get results that last.
Strong. Sculpted. Balanced. That’s the Bullworker way.
Related Workouts:
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Killer Chest Workout in 5 Minutes
Killer Chest Workout in 10 Minutes
Killer Core Workout in Minutes
Killer Back Workout in 5 Minutes
Killer Arms Workout in 10 Minutes
Killer Biceps Workout in 5 Minutes
Killer Triceps Workout in 5 Minutes
⚠️ Disclaimer
Bullworker does not give medical advice. Always consult your physician before beginning any exercise program.
