How to Improve Your Biceps

Sunday, June 9, 2013
How to improve your biceps with different exercises and workouts is one of the things I get asked the most. The problem people have when training there biceps is overtraining them, they are only a small set of muscles the inner head and the outer head of the biceps. There are some things to remember though apart from overtraining one is obviously technique, without good form the biceps muscles will never get the full benefit of the exercise you are performing. Another is your workout and the exercises you are performing in the workout.

Let’s get started with how to perform the biceps exercises with good form.

Take the standard biceps curl, with a straight bar you should always make sure you feel comfortable with were your feet are positioned, this goes for any biceps exercise as if your feet aren’t firmly on the ground you won’t be able to give the exercise your all. When performing the curl make sure your elbows stay by your side until you reach the top of the movement then you can lift them up about 3-4 inches, this is to allow you to squeeze the biceps as much as possible hold for a second then lower the weight back to the bottom, at this point stretch the biceps as much as possible before returning to the top. Don’t forget to stretch the biceps in-between the exercises as well. This technique can be used for any biceps exercise.

How to know if the workout and exercises you are performing for the biceps are the correct ones. 

The technique is key and important to the development of the biceps, but without knowing what the exercises you are doing the workout can be a waste of time. There is one formula you can follow if you aren’t into finding out what the exercise does what for that bicep muscle. If you take a wide grip then this will hit the inner head of the biceps and if you take a close grip it will hit the outer head of the biceps, a medium grip will hit both heads but taking a medium grip all the time isn’t good practice, try to keep to inner head and outer head exercises most of the time, but when taking a medium grip make it a mass building exercise, such as standing biceps curl with the straight bar.

How to know if the workout you are doing is correct.

Knowing good technique and all the exercises under the sun isn’t going to give a well shaped and defined biceps muscle unless you are using them in the correct way. I like to always start off with the mass building movements first then move onto my inner head of the biceps for at least two exercises then finish with the outer head, I do this as when I am training the outer head of the biceps because I like to perform allot of hammer curls which also hit the forearms, I then move onto my forearms after I am done with the biceps.

Make sure when training any body part you are fully aware of what the exercise you are performing is doing for that muscle group otherwise you could be training just one part of the muscle and not letting it grow to its full potential.