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Introduction to Biceps Training


BodybuildingPro.com Exercise Index Quads Introduction to Biceps Training

The Biceps

(1) Biceps Brachii: The biceps brachii is a two - headed muscle with point of origin under the deltoid and point of insertion below the elbow.

Function: To lift and curl the arm, to pronate (twist downward) the wrist.

(2) Triceps Brachii: The triceps brachii is a three - headed muscle that works in opposite to the biceps, also attaching under the deltoid and below the elbow.

Function: To straighten the arm and supinate (twist upward) the wrist.

(3) Forearm: The forearm involves a variety of muscles on the outside and inside of the lower arm that control the actions of hand and wrist.

Function: The forearm flexor muscles curl the palm down and forward; the forearm extensor muscles curl the knuckles back and up.

Training the Biceps

Depending on what your goals are, a variety of different exercises will be of help to you:


Overall Biceps Mass

  • Standing Barbell Curls
Biceps Length and Lower Thickness
  • Incline Curls
  • Preacher Curls
  • Arm blaster Curls
Biceps Peak
  • Cable Concentration Curls
  • Dumbbell Concentration Curls
  • Twisting Dumbell Curls
Outer Biceps
  • Narrow-Grip Barbell Curls
  • Narrow-Grip Preacher Curls
  • Concentration Curls
Inner Biceps
  • Wide-Grip Standing Barbell Curls
  • Seated or Standing Dumbell Curls
  • Incline Dumbell Curls
  • Standing Alternate Dumbell Curls
Biceps Seperation and Definition
  • High Repetition / High Set Training
  • Reverse Curls



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