How to build full biceps and bring up the lagging parts of the biceps!!!

In order to hit the two heads of the biceps completely, we need to understand the anatomy and the structure of the biceps.

Biceps consist of two muscles. The biceps brachii, short head is the one that is near our body. The biceps brachii, long head is the one that is located at the side of our arms. Both lie on the upper arm between the shoulder and the elbow. Both heads arise on the scapula and join to form a single muscle belly which is attached to the upper forearm. While the biceps crosses both the shoulder and elbow joints, its main function is at the latter where it flexes the forearm at the elbow and supinates forearm. Both heads join on the middle of the humerus, to form a single muscle mass usually near the insertion of the deltoid, to form a common muscle belly.

Biceps : The Fullness

 

Arnold Schwarzenegger 

Fullness means greatness. In fact, many exercises neglect the very top and the very bottom parts of the biceps. For example, when performing a simple standing dumbbell curls, you raise your forearms near to your chest, squeezing your biceps as hard as possible then slowly let the bar go down. You feel the pump in your biceps after completing the exercises. However, you are not working the both ends as hard as the remaining part of the biceps. This cannot be changed as our body is designed in that way to allow us to only work that amount of muscle. You may argue, “Many people are doing this exercise.” Yes, you are right. The benefits of this exercise allow us to lift more weight, creating the fullness in the biceps. NOTE: Try as hard as possible to pronate the Dumbbell so as to get the maximum contraction. Performing Dumbbell Curls is not just lifting a pair of dumbbells up and letting them go down. You need to turn your wrist inwards to achieve maximum growth in your biceps.

Biceps : The Peak

Ronnie Coleman 

The Peak is the summit of your biceps. Your biceps may be huge, but without the peak, your biceps will not look big and massive. To build the peak, your both heads of the biceps must work together.

The long heads are responsible for pushing your biceps up, creating the sharp look of biceps but the short heads have to be big so that there is more volume for the long heads to lift up the short heads. To target the long heads as much as possible since their responsibility is so critical, there are two ways you can do this. One, you can to place biceps as much away from your shoulder. This can be done by lying on an incline bench. Therefore, you can do incline biceps exercises to build this muscle. Second, you can do biceps exercises using neutral grip and reverse grip.

Biceps : The Negative Motion

The Negative motion is also eccentric part of the motion. It is the motion when you put your weight down to resting position, while you are still holding it. When concentric part is the motion when you lift up the weight. In the gym, you will see many newbies biceps curls wrongly. They lift the weight up, and immediately drop them down and repeat this. This is totally wrong! Advanced or intermediate lifters train in such a way because they want to get the ‘pump’ feeling in their muscles. Even then, they do not drop the weight so fast. The negative motion is pivotal in getting mass. That is the part where most muscle fibers are stimulated and torn. They will repair themselves after your workout. Many, who do not know this fact, question why their biceps are growing so slowly.

This sample workout hits the entire biceps. 

( Repetition range : 8-15)

-Warmup with light dumbbells

- 2 sets of Regular Dumbbell Curls

- 2 sets of Close grip Barbell Curls

- 2 sets of Wide grip Barbell Curls

- 3 sets of Incline Hammer Curls

- 3 sets of Preacher Curls

That's all for this article. I hope it helps you! Please feel free to comment and give feedback, as well as vote below. Thank you :)