The biceps muscle is the most commonly used among the arms muscles, in fact, most people remember and probably even know only the bicep…”Wow! See those biceps!” forgetting or not knowing that the triceps is the larger part of the arm even, but that will come up later.
The biceps as it is called “Bi” indicated two. Meaning this muscle has 2 heads in antagonism with the triceps that has 3, “tri” which will be talked on in a different article. Many people in the gym or wherever they workout do not see is this way, they just train or workout.
Simple Anatomy of the biceps
The biceps, has two heads as already said, the short and long head or inner and outer head, if that seems convenient for you, by the way we are in no anatomy lesson here. The different inclination and shift in position of the two head gives us a reason to consider it training technique.
Training the biceps
The biceps muscle is one muscle with two heads, but should be trained as if it were two. Training this muscle as a single muscle would be less effective as training it if it were given a two-muscle-approach. This works seemingly in opposite direction, I will explain.
Hitting the inner or short head…
Using your barbell or dumbbell, going on a wide grip (by wide I mean, a little wider than your shoulder frame) during bicep curls hits the inner or short head of the biceps as shown in the photo.
Hitting the outer or longer head…
Contrary to the short head, in a bicep curl, going on a close grip (bring your hands closer towards the center off your body, closer than your shoulder frame)
This bicep head in actually in front of the the arm and not the side, a different muscle is on the side bringing us to what we call the 3D arms.
The biceps with it’s two heads doesn’t seem enough to give the round, great looking arms, there is a 3rd muscle in the arm that contribute to this and its called the Brachialis muscle. I call it the carpenters muscles because the manual carpenters and poeple who use hammer alot have it better developed.
Hitting the Brachialis…
A Simple hammer curls of different variations would do, either with dumbbells, ropes etc, Take the photos for example
With several repetitions done, the biceps in general is ready for you if you want a single-muscle-approach. A normal dumbbell curl or normal shoulder width grip would have more use because both heads of the the biceps have been activated.
A full extension (stretching) and flexion (squeezing) is good, a full range of motion is required for good muscle workout.
Watch this video for some practicals.