Let’s first understand what a “biceps” is :) The biceps or “biceps of the shoulder” consists of two bundles – short and long. A short bundle originates from the coracobrachial muscle, and a long one from the supraarticular tubercle of the scapula.

Approximately at shoulder level, the two heads of the biceps merge into a single tendon, which is attached to the tuberosity of the radius.

Function of the biceps: flexion of the arm at the elbow, supination.

Best Exercises

1. Lifting the bar for biceps

Everything is simple here. This exercise is important to perform without the use of cheating. Lower – inhale, raise – exhale. Hands shoulder-width apart or slightly wider. The most important thing is not to swing like a fucking vein, but to work purely with biceps.

2. Lifting dumbbells for biceps with supination

Ideally: sit down on a bench (approximately 45 degrees angle) lift simultaneously (!!!) dumbbells, supinate the hand. Why do you need to lift dumbbells at the same time? For us, it is not the number of repetitions in the approach that is important, but the time the muscle is under load. The optimal time of continuous work of the muscle to start the mechanisms of growth: 40 sec. Accordingly, if we do the rise alternately, then the execution time of the exercise itself will stretch >>> we will not get the desired load (we will not invest in the time frame of 40 seconds). Bottom line: we raise dumbbells at the same time, and reach failure in the region of 40 seconds. Supination is needed for a complete contraction of the biceps, and the inclination of the bench for a more detailed study.

Other exercises
1. Concentrated arm curl

Exercise to work out the “peak” of the biceps

2. Scott Bench/Dumbbell Curl

Exercise for working out the bottom of the biceps. With a barbell: the narrower the arms, the more the outer beam works, the wider the inner beam.

Tips

1. We train biceps once a week

2. At the initial stages, it is better to do only one exercise – lifting the barbell to the biceps.

3. The optimal number of repetitions in the approach: 8 – 12.

4. The optimal number of approaches: 3-4

5. It is important to observe the progression of the load.

6. To increase the intensity, you can use various supertraining techniques (drop sets, supersets, etc.)