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THE FITNESS CLASSROOM

“There are two ways of spreading light: to be the candle or the mirror that reflects it.”

              —Edith Wharton.

 

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We aim to provide everyone with sports and fitness knowledge

to maximize training efficiency to reach physical goals

Barbell and Kettlebell Weights
 
 

How to build Biceps Muscle

Biceps Brachii

The Biceps Brachii, usually known as just biceps, is a muscle that contains 2 heads; long head and short head. As seen from the picture, the long head is at the lateral part of the Bicep, while the short head is at the medial part of the bicep.


The Short head of the Bicep Brachii is responsible for how wide and thick the muscle look.


The Long head of the Bicep Brachii is responsible for how high the muscle is, or rather, the peak of the Biceps.


Underneath the biceps brachii, lies the Brachialis. This particular muscle is mainly the one responsible for the action of bringing your elbow towards you; Elbow Flexion. Training it will allow you to lift and curl heavier.



Exercises

1) Bicep curls

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2) Incline Dumbbell Curl

The Long head of the Bicep Brachii muscle is best worked with the arms positioned at the side or behind the body. An example exercise would be the Incline Dumbbell Curl.

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3) Preacher Curl

The Short head of the Bicep Brachii is best worked with the arms positioned in front of the body. An example exercise would be the Preacher Curl.

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4) Zottman Curl


This exercise is a underrated exercise, but very effective. It hits the entire bicep muscles, and even the lower part; the Brachialis. Also, the forearm muscles would worked too. Essentially, it is like killing 2 birds with 1 stone using one exercise.

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