Many of us want to build stronger and bigger biceps, especially young people and beginners in bodybuilding. The biceps is considered one of the most prominent signs of physical fitness and strength that many bodybuilding enthusiasts or other sports seek to achieve, and it is one of the most focused muscles in bodybuilding culture. But the importance of biceps strengthening exercises is not limited to aesthetic appearance only, but also helps improve functional performance, support joints and reduce the risk of injury. In this article, we will dive into a world that enables us to understand the dynamics and positioning of the biceps muscle through its anatomy and the benefits that lie in training it, effective methods and techniques for building harmonious muscle mass, and enhancing its strength. We will also not skimp on some tips that must be followed to obtain satisfactory results. If you are a beginner, this article will be your guide to reaching the maximum potential of your biceps.
Benefits of biceps exercises
If you are training to achieve specific goals in bodybuilding, and your goal will most likely be to have an attractive, harmonious, and muscular body, then that is okay; this is what everyone aspires to. However, remember that when you go to the gym and train your muscles, feed your muscles with healthy food, and take the necessary time to rest and recover, you are killing two birds with one stone. First, you build muscle mass to improve the appearance of your body, and second, you gain health benefits for your body over time, and this is the point that most are stingy about. As for the benefits of training the biceps muscle, which is the topic of our article, it includes many benefits, and we will mention the most important points, as stated in Harvard Health: Strong arms aren't just for the weight room crowd. Arm strength is important for many of the everyday tasks or functional activities we perform, such as carrying groceries, lifting children, hanging curtains, or opening doors. It takes effort to maintain arm strength, especially as we age. Beginning at around age 35, arm strength and overall muscle mass start to decline by 1% each year. After age 60, we can lose up to 3% of our muscle mass each year. This muscle loss can lead to reduced strength, a more limited range of motion, and a greater risk of injuries.
Incorporating arm exercises into your fitness routine is essential for maintaining your strength. But it's also important for healthy movement, stronger bones, better balance, and keeping injuries at bay.
The term biceps is both singular and plural. A single muscle is described as biceps, not bicep.
The biceps muscle is comprised of two heads. At each end are connective tissues called tendons that anchor the muscles to the bone.
Incorporating arm exercises into your fitness routine is essential for maintaining your strength. But it's also important for healthy movement, stronger bones, better balance, and keeping injuries at bay.
What is the biceps muscle ?
The biceps is one of four muscles alongside the brachialis, brachioradialis, and coracobrachialis that make up the upper arm.The term biceps is both singular and plural. A single muscle is described as biceps, not bicep.
The biceps muscle is comprised of two heads. At each end are connective tissues called tendons that anchor the muscles to the bone.
Long head
The long head originates from a cavity in the scapula called the glenoid. It passes through the shoulder joint to the upper arm through a groove in the humerus (the large bone of the upper arm).
Short head
The short head originates from a projection on the scapula called the coracoid and runs alongside the long head on the inside of the arm.
Brachialis
Brachialis muscle, It is a third muscle located below the biceps muscle, and it is considered an auxiliary muscle for performing the functions of the arm.
Biceps exercises for beginner
There are a huge number of exercises that include bodybuilding, and each muscle in the body has its own exercises and rules. To help you choose the strongest exercises to target the biceps muscle that are most appropriate for you as a beginner, we will provide you with 4 purposeful and effective exercises. You only have to focus during the exercises and pay attention to the weights you use. Before you start your exercises, I advise you to allocate 10-15 minutes to warm up because most people ignore this important stage, which reduces the risk of injury and contributes to pumping blood into the muscles and joints.Exercises
Barbell biceps curl ( 3 sets 8-10 reps )
.Stand with your feet about shoulder-width apart, holding the bar, using a shoulder-width grip.
.Squeeze your glutes, abs, and shoulder blades. Keep your torso tight. Curl the weight up, moving only at the elbows.
.Squeeze your biceps at the top for a split second, then lower the weight back down.
.Grab a pair of dumbbells and stand up with the dumbbells by your sides.
.With a neutral grip, bend your arms slightly to keep the tension on the biceps.
.With your palms still facing your body, slowly curl the dumbbells up as far as possible.
.Squeeze the biceps at the top of the movement, and then slowly lower the weight back to the starting position.
.Repeat for desired reps.
.Set up for the machine bicep curl by setting the seat height and selecting the weight you want to use on the stack.
.Adjust the seat height so your upper arms rest comfortably on the padding.
.Grasp the bar with an underhand grip around shoulder width apart.
.Bend the elbows slightly to take the weight up and place tension on the biceps.
.Slowly curl the weight up as far as possible, squeezing the biceps at the top of the movement.
.Pause, and then slowly lower the weight.
.Repeat for desired reps.
.webp "One-Arm dumbbell preacher curl")
.Adjust the height of the seat on the preacher bench so that when you sit on it, the back of your upper arms sit comfortably flat on the padding.
.Grab a dumbbell with your left hand and sit on the preacher bench.
.The back of your left arm should rest flat on the padding with your arm fully extended.
.Place your right forearm on the padding for support.
.Execute the exercise by slowly raising the dumbbell and squeezing the bicep at the top of the movement.
.Slowly lower the dumbbell until your arm is fully extended.
.Repeat for desired reps, and then repeat the same for the right arm.
.Proper Form is Key: Avoid swinging your body or using momentum to lift weights. Keep your elbows stationary and perform slow, controlled movements for better muscle engagement..Squeeze your glutes, abs, and shoulder blades. Keep your torso tight. Curl the weight up, moving only at the elbows.
.Squeeze your biceps at the top for a split second, then lower the weight back down.
Hammer curl ( 3 sets 8-10 reps )
.Grab a pair of dumbbells and stand up with the dumbbells by your sides.
.With a neutral grip, bend your arms slightly to keep the tension on the biceps.
.With your palms still facing your body, slowly curl the dumbbells up as far as possible.
.Squeeze the biceps at the top of the movement, and then slowly lower the weight back to the starting position.
.Repeat for desired reps.
Machine bicep curl ( 4 sets 8-10 reps )
.Adjust the seat height so your upper arms rest comfortably on the padding.
.Grasp the bar with an underhand grip around shoulder width apart.
.Bend the elbows slightly to take the weight up and place tension on the biceps.
.Slowly curl the weight up as far as possible, squeezing the biceps at the top of the movement.
.Pause, and then slowly lower the weight.
.Repeat for desired reps.
One-Arm dumbbell preacher curl ( 3 sets 8-10 reps )
.webp "One-Arm dumbbell preacher curl")
.Grab a dumbbell with your left hand and sit on the preacher bench.
.The back of your left arm should rest flat on the padding with your arm fully extended.
.Place your right forearm on the padding for support.
.Execute the exercise by slowly raising the dumbbell and squeezing the bicep at the top of the movement.
.Slowly lower the dumbbell until your arm is fully extended.
.Repeat for desired reps, and then repeat the same for the right arm.
Summary
.Gradual Progression: Start with light weights to master form, then gradually increase the weight as you get stronger. Progressing too quickly can lead to injury.
.Don’t Overtrain: Biceps are a smaller muscle group and can be easily overworked. Two to three days of biceps training per week is usually sufficient.
.Focus on Full Range of Motion: Fully extend your arms at the bottom of each curl and squeeze at the top for maximum contraction..Incorporate Variations: After mastering the basics, include exercises like *hammer curls* or *concentration curls* to target the muscles from different angles.
.Rest and Recovery: Muscles grow when they rest, so make sure you’re giving your biceps enough time to recover between workouts.
Commit to the bodybuilding diet to achieve good recovery and a satisfactory result.