September 22, 2023 3 min read
Bicep training can be a great way to build strength and size in the arms. Whether you’re a man or woman, bicep training is essential for toning and sculpting your arms. A well-rounded routine will target all three heads of the bicep muscle, as well as other supporting muscles. In this article, we’ll provide a comprehensive guide to bicep training for both men and women.
Shop The Collection: DumbbellsBefore diving into how to train your biceps, it’s important to understand the anatomy of the biceps muscle. The biceps are made up of two distinct heads: the short head and the long head. The short head is located on the outside of the arm and the long head is located on the inside of the arm. Both heads attach to the shoulder at the top, and the elbow at the bottom.
Shop The Gear: CAP Barbell 5-25 LB Rubber Hex 150 LB Dumbbell Set + 5-Tier Dumbbell Rack, $399.99 CADThe biceps have three main functions: flexion of the elbow (bringing the hand towards the shoulder), supination of the forearm (turning the palm up), and assistance with shoulder flexion (bringing the arm up). Knowing these functions can help you understand which exercises and angles work best when targeting the biceps.
Shop The Collection: BarbellsCompound exercises are multi-joint movements that engage multiple muscle groups at the same time. These types of exercises are great for building strength, size, and power. Here are some compound exercises that target the biceps:
Shop The Gear: Concorde Olympic Training Barbell – 33 lb, $236.49 CADIn addition to compound exercises, there are also isolation exercises that target the biceps. Isolation exercises are single-joint movements that focus on one particular muscle group. Here are some isolation exercises that target the biceps:
Now that you know the types of exercises that target the biceps, let’s look at some tips to help you get the most out of your workouts. If you’re a man looking to increase size and strength in your biceps, here are some tips:
If you’re a woman looking to tone and sculpt your arms, here are some tips to help you get the most out of your workouts:
Bicep training is an important part of any fitness routine, whether you’re a man or woman. To get the most out of your workouts, it’s important to understand the anatomy of the biceps muscle, choose the right exercises, and use proper form. With a combination of compound and isolation exercises, you should be able to achieve your desired results.