Bicep training seems simple enough, right? Grab a dumbbell and curl it for a few sets. Sure, the essential idea behind bicep training is mostly that. But to realize this desirable muscle group's full potential, you need to gain a deeper understanding of it. In this guide, we'll go over everything you need to know about practical bicep training. We'll also share some actionable tactics you can implement in your training right away.
Bicep Muscle Anatomy And Function
The bicep is a two-headed muscle (hence its name) located on the upper arm's front side. The short head of the bicep resides on the inside, where the long head is positioned outside. The primary function of the bicep is elbow flexion - think bicep curl.
Effective Bicep Training: It's More Than Elbow Flexion
As we discussed above, the bicep has one primary function - elbow flexion. But, it also works during another type of activity - wrist supination. Do this test for a moment:
Five Ways to Elevate Your Bicep Training
1. Train with a full range of motion.
Bicep training often turns into ego lifting for many people because their primary concern is the amount of weight they're training with.
2. Feel your biceps work.
Another thing to consider when training your biceps is to feel them work. Many people go through the motions of training and rarely feel the right muscles activate. This makes training less effective and only increases the risk of ego lifting.
3. Track and improve your performance and workload.
Training is about tracking your performance with the intent to improve it over time. No matter what aspects of your performance you aim to improve, there needs to be some form of progress over time.
4. Stop using momentum.
Walk into any gym today, and you're bound to see a common scenario:
An eager trainee curling more weight than they should through half the range of motion and with the help of momentum.
5. Do several exercises for your biceps.
The biceps are a relatively small and straightforward muscle group to train. But, as we discussed above, the bicep has two heads, and different exercises can emphasize one head over the other.
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