Bicep Building 101

12 Flares 12 Flares ×

Anatomy of the Biceps

Let’s start off by explaining the anatomy of the bicep. It’s not very complicated and not much to it. Once you understand how the bicep works, you will find it easier to visualize your bicep workouts.

Biceps Brachii:

The biceps brachii is given the name biceps because it has two heads, and brachii comes from the Latin word for arm.

The short head of the biceps attaches to the coracoid process of the scapula. The tendon of the long head passes into the joint capsule at the head of the humerus, and attaches on the scapula at the supraglenoid tubercle.

Distally, biceps attaches to the radial tuberosity. The biceps also connects with the fascia of the medial side of the arm, at the bicipital aponeurosis.

Brachialis:

It arises from the distal, anterior half of the humerus and the intermuscular septa. It inserts into the coronoid process and tuberosity of the ulna over the elbow joint.

Pronator Teres:

It arises from the distal end of the medial humerous and the medial part of the ulna. From there is inserts into the lateral side of the radius.

Different Parts of the Bicep

The biceps brachii is a muscle on the upper arm that acts to flex the elbow. Since the bicep is attached to the radial tuberosity, this bone can rotate which allows the bicep to also supinate the forearm.

The brachialis is the main flexor of the forearm.

The job of the pronator teres is to pronate at the forearm and to also flex the forearm at the elbow.

Different Bicep Exercises

  • Barbell Bicep Curl
  • Dumbbell Bicep Curl
  • Straight Bar Cable Machine Bicep Curl
  • EZ Bar Cable Machine Close Grip Bicep Curl
  • EZ Bar Cable Machine Wide Grip Bicep Curl
  • Overhead Cable Machine Curl
  • Dumbbell Hammer Curl
  • Cable Machine Hammer Curl
  • EZ Bar Close Grip Bicep Curl
  • EZ Bar Wide Grip Bicep Curl
  • Cable Machine Preacher Curl
  • Straight Bar Preacher Curl
  • EZ Bar Close Grip Preacher Curl
  • EZ Bar Wide Grip Preacher Curl
  • Dumbbell Preacher Curl
  • Cable Machine Preacher Hammer Curl
  • Incline Dumbbell Bicep Curl
  • Dumbbell Concentration Curl
  • Reverse Barbell Curl
  • Barbell 21’s

Mass Building Bicep Workouts

Here you will find numerous workouts that you can try in the gym. Give them a shot and see which works best for you. Remember, not all exercises or workouts will work for everyone, each person’s muscles respond differently to the stimulation of a workout; therefore, you will need to play with different exercises and different rep ranges.

Workout #1
Barbell Curls 3×8-12
Incline Dumbbell Curls 3×8-12
Preacher Curls 3×8-12

Workout #2

Dumbbell Curls 3×8-12
Reverse Barbell Curls 3×8-12
Barbell 21’s 3×8-12

Workout #3

EZ Bar Close Grip Curls 3×8-12
EZ Bar Wide Grip Curls 3×8-12
Cable Rope Hammer Curls 3×8-12

Workout #4

Straight Bar Cable Machine Bicep Curls 3×8-12
Incline Dumbbell Curls 3×8-12
Dumbbell Hammer Curls 3×8-12

Workout #5

Dumbbell Bicep Curl 3×8-12
Straight Bar Cable Machine Bicep Curl 3×8-12
Barbell 21’s 3×8-12

Workout #6

EZ Bar Cable Machine Close Grip Bicep Curls 3×8-12
EZ Bar Cable Machine Wide Grip Bicep Curls 3×8-12
Dumbbell Preacher Curls 3×8-12


Workout #7

Barbell Curls 3×8-12
Seated Dumbbell Curls 3×8-12
Dumbbell Hammer Curls 3×8-12

Workout #8

Barbell Curls 3×8-12
Barbell Reverse Curls 3×8-12
Barbell Preacher Curls 3×8-12

Conclusion

When it comes down to it you want to focus on the mind-muscle connection. You should really feel each rep and feel the muscle working. If you don’t feel an exercise in your bicep, then you are probably doing it wrong or are using a weight that you can’t handle and are using more than just your biceps.

Most of all have fun with your workouts. If you aren’t having fun, then what’s the point? Utilize what you learned in this course and see where it takes you. Good luck and see you at graduation!