How To Do Bicep Exercise.|Bicep Workout Routine.| Bicep Exercises With Dumbbells.|

How To Do Bicep Exercise | Bicep Workout Routine | Bicep Exercises With Dumbbells

I think we can all agree that are physique just isn't a complete without full well developed three dimensional arms yet you rarely see individuals who have actually achieved this feet and this is likey due to deficiencies in their arm training.

In in first part of this blog

now I am going to discuss the best exercise routine for the biceps based on the analysis of several studies and our Anatomical understanding of the arms and in order to learn how to best train your biceps it's vital that you first understand their anatomy.

The biceps is a two headed muscle consisting of a long head and a short head and their individual growth will depend heavily on your exercise selection as you will see in this blog another muscle that tends to be forgotten is the brachialis which lies beneath the biceps and assists in flexing at the elbows and when well developed it can actually push your biceps up more to provide better peak when flexing as well as provide more separation between the biceps and triceps. So in order to best train your biceps you want to choose exercises that will allow growth in both the long and short head of your biceps as well as brachialis

Exercise 1- Chin ups--( heavy exercise to stimulate type 2 fibres)

You may be wondering what chin-ups are doing in an arm routine but in my opinion they are one of the best exercises to grow your biceps and scientific literature seems to agree with this,

for example- this 2014 study by the American Council On Exercise compared EMG activation of the biceps with 7 different exercises as you can see in the graph above the Chin up was tied for a second for activation of the biceps and managed to outperform traditional bicep exercises like the barbell curl or EZ curl and the reason I am opting to start with channels from biceps as opposed to concentration curls which perform better in terms of activation is-

1- because it's a compound movement &

2- because research like this study by Hughes at elle has shown that the biceps are comprised of mostly type two muscle fibers which best respond to training with heavy weight. In fact one study by legals found that each jump in relative load going from 30 to 90% of One Max resulted in more bicep activation meaning that in order to recruit all the motor units of your bicep you need to use heavy weight and since you can easily overload Chin UPS with weight and upto a very heavy loads with it this is just starting your biceps working with them and going heavy for fairly low reps.

Exercise- 2

Incline dumbbell curls ( emphasizes long head)

Second exercise will be used to put more emphasis on the long head of your biceps but keep in mind that both heads will always be activated to an extent or in any elbow flexing

movement but the reason it emphasizes the long head more is because when you perform a curl when on an incline your shoulder is put into a hyper extended position so what stretches the long head of the biceps which runs over the shoulder joint and since the long head is placed in a greater stretched position compared to the short head it's now able to produce more force

Exercise-3

Concentration curls

( emphasizes short head)

This exercise will be used to put more emphasis on the short head of the biceps. I choose to include this exercise because as we saw earlier in this study the concentration curl elicited much higher bicep activation than the seven other bicep exercise and the reason it puts more emphasis on short head of the biceps as opposed to the long head is because as in a study some men at all activation of the short head of the biceps is maximized with compound flexion and supination

so you want to turn your wrist out during every rep in order to fully activate the short head of your biceps and another great thing about this exercise is that it minimizes the involvement of the anterior delts which often come into play during curling exercises. In fact the study of the American Council Of Exercise not only showed that the concentration curl had the greatest bicep activation but the activation of the anterior delt was significantly lower during this exercise than all of the Other bicep exercises this is likely because during this moment the humerus is pressed against the leg and it doesn't allow the upper arm to sway which helps fully isolate the biceps. One researcher also noted that there may be something mental going on as well the fact that you can visually see your biases working throughout the moment may in fact help with this mind to muscle connection with your bicep

How To Do Bicep Exercise

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