Biceps Exercises - Understanding the Biceps

The biceps, a prominent two-headed muscle in the arm, plays a crucial role in flexing the elbow joint. Both heads of the biceps work in harmony, with the inner head primarily responsible for the outward rotation of the wrist, or supination.

It's important to note that there’s no need to seek out exercises that target each head individually, as both heads are anatomically designed to support each other and perform similar functions. The foundational exercises for the biceps typically involve arm curls, but the position of the arm in relation to the torso can significantly influence the effectiveness of these movements and the progress made in biceps development.

Key Principles for Biceps Training

The bulk of your training volume should focus on compound exercises for the back that engage the biceps as secondary muscles. This approach not only increases the overall load but also enhances strength potential. Rather than viewing this as a drawback, it’s crucial to recognize that the combined effort allows for a greater workload than isolation exercises can provide.

However, while compound movements form the backbone of biceps development, targeted stimulation through classic isolation exercises is also essential for comprehensive muscle growth.

Best Biceps Exercises

Standing Barbell Curls (Straight Bar)

A classic movement with straightforward biomechanics, standing barbell curls are vital for fully activating both heads of the biceps. The positioning of the hands influences initial neuromuscular activation, making this exercise particularly effective for bicep development.

Technique Tips: Ensure that your elbows have full mobility; as you bend your arms, your hands should move slightly forward to engage the area near the shoulder joint. Maintain a neutral spine with relaxed shoulders and choose a weight that allows for controlled movements without jerking.
Scott Bench Barbell Curls

Similar in mechanics to traditional curls, this variation positions the elbows forward, placing immediate tension on the upper biceps.

Execution Guidance: The bench restricts the elbows from moving backward, which can happen with heavy weights as the body instinctively recruits back muscles to alleviate strain. The effective working weight will likely be lower than with standard curls, so consider using a wave-shaped EZ bar for comfort. Avoid fully extending your arms; keeping them slightly bent will help maintain better activation of the biceps and prevent excessive strain on the elbow joints.

Dumbbell Hammer Curls

For optimal engagement, perform this exercise while seated and use both arms simultaneously to prevent unilateral movement, which can negatively affect neuromuscular activation.

Movement Technique: Raise the dumbbells close to your shoulders, ensuring that your elbows remain relatively fixed and do not drift too far back. If your gym has a parallel grip bar, utilize it for improved biomechanics.

Concentration Curls

This exercise is the sole effective unilateral movement, performed alternately with each arm.

Execution Details: Lean forward until your torso is nearly parallel to the ground. Hold the dumbbell in a position where your arm hangs perpendicular to the floor. This positioning stretches the biceps at the start of the movement, increasing the load factor and enhancing engagement.
Exercises to Avoid

Dumbbell Curls (Alternating)

While not inherently problematic, alternating dumbbell curls often lack productivity compared to other biceps exercises. They fall short of barbell curls and concentration curls in terms of effectiveness, primarily due to their unilateral nature and suboptimal starting position.

Lower Cable Crossover Curl

This exercise tends to place undue strain on the rotator cuff and anterior deltoid while providing minimal effective work for the biceps.

Drawbacks: The fixed cable path and friction contribute to poor biomechanics, reducing the effectiveness of the movement and the load on the biceps.
Seated Cable Triceps Curls

Designed primarily for back muscle development, this machine often misused for targeting the biceps can lead to inadequate innervation.

Concerns: While it may work the shoulder portion of the biceps, the main load shifts to the back muscles. The elbows moving into a plane behind the body reflects a back muscle function rather than biceps activation, limiting the engagement of the biceps.

Conclusion

In conclusion, while biceps curls form the cornerstone of biceps training, it’s essential to integrate these exercises with compound movements that recruit back muscles as well. Focusing on foundational exercises, maintaining proper technique, and being mindful of biomechanics will help you develop strong, well-defined biceps while maximizing overall strength. Avoid exercises that compromise the effectiveness or safety of your training, and instead, prioritize those that align with your anatomical capabilities for the best results.