| When people want to train their biceps, they don't | | | | reps) |
| realize the upper arm is actually a combination of a | | | | Straight bar curls - 3-4 sets of 15 to 8 reps |
| group of muscles. When you say the word 'biceps' | | | | Preacher curls with a cable or machine - 3-4 sets of |
| you must specify which set of "biceps." There are | | | | 15 to 8 reps |
| two sets of biceps and both sets of muscles have | | | | Incline bench dumbbell curls - 3-4 sets of 15 to 8 reps |
| two "heads." When someone says "nice guns", they | | | | Concentration curls - 3-4 sets of 15 to 8 reps |
| are referring to the biceps brachii, which is a shoulder | | | | Reverse curls with an E-Z curl bar - 3-4 sets of 15 to |
| muscle and an elbow muscle. There is another set | | | | 8 reps |
| however, called the biceps femoris, which is a hip and | | | | Advanced Routine |
| knee muscle. Both muscles have a long head and a | | | | No longer pyramid. Add 3 - 5 reps to the last set of |
| short head. | | | | each exercise as negatives. If the exercise asks for |
| To maximize the "look" of your biceps brachii it is | | | | 4 sets of 8 reps then the last set will actually consist |
| important to train the other two muscles in that | | | | of 11-13 reps with the added negative reps. A |
| region of the body. There are the brachioradialis | | | | negative rep is when someone helps you lift the |
| which is an elbow and wrist muscle and the brachialis | | | | weight (the positive or concentric motion) but you |
| which is sometimes referred to as the "work horse" | | | | resist the downward motion. Always do one light set |
| of the elbow flexors (muscles that bend the arm in a | | | | of 15 reps to warm up. After the first exercise sets |
| curl). | | | | there is no need to perform another warm up set. |
| The muscle we forget is the corachobrachialis. This | | | | Straight bar curls - 3-4 sets of 8 to 6 reps |
| muscle doesn't bend the elbow directly. It starts or | | | | Preacher curls with a cable or machine - 3-4 sets of 8 |
| originates at the shoulder next to where the short | | | | to 6 reps |
| head of the biceps brachii originates. It then inserts or | | | | Incline bench alternate dumbbell curls - 3-4 sets of 8 |
| attaches to the inside (medial side) of the upper arm | | | | to 6 reps |
| half way down the humerus. When a bodybuilder | | | | Hammer curls - 3-4 sets of 8 to 6 reps |
| does a biceps pose they always rotate the upper | | | | High cable curls - 3-4 sets of 8 to 6 reps |
| arm towards the outside (called external rotation) so | | | | Exercise descriptions |
| the inside or the medial aspect or the | | | | On all exercises inhale as the weight goes down |
| corachobrachialis is now lying right on top. If you look | | | | (eccentric or lengthening phase) and exhale as you lift |
| closely you'll notice the arm has rotated and | | | | the weight. |
| shortened the biceps on top of the coracobrahialis | | | | Straight bar curls |
| muscle making your biceps look massive! Anytime | | | | Stand straight with your chest up, shoulders back, |
| you perform presses over your head, lateral raises, | | | | feet at shoulder width and a soft bend in your knees. |
| front raises, bench presses or flyes you train the | | | | Let your hands hang normally at your side and just |
| corachobrachialis. | | | | rotate your palms forward. This is how you |
| Anatomy | | | | determine where you should grab the bar. The angle |
| The biceps brachii originates in two different places: | | | | between the long axis of the humerus and the long |
| the long head starts at the supraglenoid tubercle of | | | | axis of the forearm form a "carrying angle."(3) This |
| the scapula, and the short head at the apex of the | | | | angle can vary from 10-25 degrees.(4) If you have a |
| coracoid process. Both heads insert at the radial | | | | large carrying angle and you want to avoid excessive |
| tuberosity (the forearm) with an indirect attachment | | | | pressure to the medial or inside of the elbow, then it |
| to an aponeurosis (thick fascia or connective tissue). | | | | would be advisable to use dumbbells. |
| Because the biceps brachii crosses both the shoulder | | | | Preacher curls |
| and the elbow it is considered a two-joint muscle. | | | | If you use a selecterized machine then make sure |
| The brachioradialis also is a prime mover at the | | | | your elbow lines up with the axis of the machine. |
| elbow, but is emphasized more in a "hammer" curl or | | | | There is normally a little red dot or circle on the |
| a neutral position of the wrist. It originates at the | | | | machine. If you don't have a machine then just carry |
| proximal two thirds of the lateral suprachondylar ridge | | | | the preacher curl bench over to a low cable and use |
| of the humerus and the lateral intermuscular septum. | | | | a straight bar. It's important to not use the normal |
| It inserts on the lateral side of the styloid process of | | | | preacher bench with a free weight because the |
| the radius (1) or the top of your wrist by the thumb. | | | | resistance profile is the exact opposite of a human's |
| Because the brachioradialis crosses both the elbow | | | | strength profile. In other words, when the weight is |
| and the wrist it is considered a two-joint muscle. | | | | heaviest the biceps is weakest and visa-versa. That's |
| The brachialis is emphasized more when doing a | | | | why you see so many people cheat and rock the |
| reverse curl. The muscle originates at the distal one | | | | weight when they go heavy on a preacher curl using |
| half of the anterior surface of the humerus and the | | | | a free weight. Although people say this exercise hits |
| medial and lateral intermuscular septa. Since the | | | | the "peak" it's just because the biceps has been |
| brachialis only crosses the elbow it isn't affected by | | | | shortened or balled up. The peak is genetic and has |
| the shoulder position. | | | | to do with the size of the muscle belly and the length |
| Prime Movers | | | | of the tendon. |
| The biceps brachii, brachioradialis and brachialis are all | | | | Incline bench curls |
| prime movers in a curl or elbow flexion. All three of | | | | Use dumbbells and an incline bench for this exercise. |
| these elbow flexors are involved in any pulling motion | | | | You can incline the bench to a maximum of 30 |
| as well. It's almost impossible to work your lats and | | | | degrees. Keep your feet on the floor, chest up and |
| not affect you biceps. Some might refer to the | | | | your head against the bench. Be careful, because |
| biceps as a secondary mover at the shoulder; | | | | you've put your biceps on a stretch, this can make |
| however, it is still the prime mover at the elbow in | | | | you sore at the tendinous junction at the radius. |
| almost every pulling motion. For this reason, it is not | | | | Keep your palms facing forwards in a supinated |
| necessary to do as many isolated exercises. You only | | | | position at all times. Once you get to the advanced |
| need to perform two isolated biceps exercises. | | | | routine and the weights become heavy alternate |
| Muscle Physiology | | | | with each hand. This exercise emphasizes the biceps |
| Some muscles are considered fast twitch and others | | | | brachii. |
| are considered slow twitch. Slow twitch muscles | | | | Hammer curls |
| react to endurance activities while the fast twitch | | | | Stand and hold the dumbbells and lift them up and |
| muscles react to more powerful or explosive | | | | down like you would a hammer. This exercise |
| activities. All muscles in the body have qualities of | | | | emphasizes the brachioradialis. |
| both fast and slow twitch muscles. Elbow flexors like | | | | Concentration curls |
| shorter more intense sets. The biceps brachii | | | | You must perform this one arm at a time. Sit on the |
| responds better to heavier weight and lower reps. | | | | edge of a bench and grab a dumbbell with one hand. |
| Although, the biceps can perform a rowing motion | | | | Place the elbow of the hand with the dumbbell on |
| for long periods of time, this activity is cyclical | | | | the inside of your thigh just above the knee. Keep |
| without constant tension. If your goal is to grow | | | | the palms facing outwards in a supinated position. |
| your biceps it is important to train both longer sets | | | | This exercise emphasizes the biceps brachii. |
| for the slow twitch fiber to be affected and shorter | | | | High cable curls |
| intense sets for the fast twitch fiber to grow. | | | | Stand in between two high cables. Lift your arms until |
| Biceps routines | | | | they are 90 degrees or parallel to the ground. Grab a |
| Let's get started. Each routine should be performed | | | | handle connected to a cable with each hand and curl |
| for at least 6-8 weeks, not more than twice a week | | | | them as if you were performing a double biceps |
| or performed more than 16 times total before | | | | pose. This exercise emphasizes the biceps brachii. |
| moving to the next level. All sets should be | | | | Reverse curls |
| performed to failure. You shouldn't be able to | | | | Because some people have a problem going into full |
| perform another rep. | | | | pronation while holding a straight bar, I recommend |
| If you perform curls on one day then rest a day | | | | using an E-Z curl bar for this exercise and grabbing |
| before you train your lats. If you're performing a | | | | the bar at the widest position. Try and keep the |
| push-pull routine then train legs between the pull and | | | | elbows from flaring out to the sides. This exercise |
| push days. | | | | emphasizes the brachialis. |
| Beginner Routine | | | | Follow these workouts for three months and you |
| Perform all sets as a pyramid with each set | | | | should now have great biceps brachii muscles. |
| progressively getting heavier (1ST set is 25 reps, 2nd | | | | |
| set is 20 reps, 3rd set is 15 reps) | | | | 1. Kendall, McCreary, Provance: Muscles Testing and |
| Straight bar curls - 2-3 sets of 25 to15 reps | | | | Function. p.268, 4th edition |
| Preacher curls with a cable or machine - 2-3 sets of | | | | 2. Kendall, McCreary, Provance: Muscles Testing and |
| 25 to 15 reps | | | | Function. p.268, 4th edition |
| Hammer curls - 2-3 sets of 25 to 15 reps | | | | 3. Norkin, Levangie: Joint Structure & Function. P. |
| Intermediate Routine | | | | 246, 2nd edition |
| Perform all sets as a pyramid with each set | | | | 4. Hamill, Knutzen: Biomechanical Basis of Human |
| progressively getting heavier (1ST set is 15 reps, 2nd | | | | Movement, 1995 p. |
| set is 12 reps, 3rd set is 10 reps and the 4th set is 8 | | | | |