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Best Tips for Building Great Biceps

blog May 15, 2024

Best Tips for Building Great Biceps

Building strong and well-defined biceps is a common goal among fitness enthusiasts. However, to achieve optimal results, it's essential to have a basic understanding of the anatomy of the upper arm and how different exercises can target specific muscles. In this blog post, we'll explore the anatomy of the upper arm, the importance of training different grip positions, and how varying shoulder angles can lead to more effective bicep workouts.

  1. The Anatomy of the Upper Arm

Contrary to popular belief, the biceps are not the only muscles responsible for upper arm development. The upper arm comprises four elbow flexors, each playing a role in shaping the bicep area. These muscles include:

  • Biceps Brachii (Long Head and Short Head): The biceps brachii consists of two heads - the long head, which crosses the shoulder joint, and the short head located on the inner part of the arm. Training with different shoulder angles is crucial for targeting both heads effectively.
  • Brachioradialis: This muscle is located on the forearm and aids in elbow flexion.
  • Brachialis: Situated underneath the biceps brachii, the brachialis contributes to the overall size and thickness of the upper arm.

Understanding these muscles' roles can help you develop a comprehensive training strategy for your biceps.

  1. Training Different Grip Positions

To achieve a well-rounded bicep workout, it's essential to incorporate exercises with different grip positions. Some common grip variations include:

  • Supinated Grip: This is the classic bicep curl grip, where your palms face upward. It primarily targets the short head of the biceps.
  • Neutral Grip: With your palms facing each other, this grip targets the brachialis muscle, which adds thickness to the upper arm.
  • Protonated or Reverse Grip: In this grip, your palms face downward, targeting a different portion of the biceps and forearm muscles.

Incorporating exercises with these various grips ensures that all elbow flexor muscles are engaged, leading to more comprehensive muscle development.

  1. Varying Shoulder Angles

Training at different shoulder angles is another crucial aspect of maximizing bicep growth. By adjusting your shoulder position during exercises, you can target different muscle fibers. Some shoulder angle variations include:

  • Extended Shoulder: Exercises like incline cable bicep curls, with the arm extended behind the body, target the lengthened position of the bicep muscles.
  • Neutral Shoulder: Exercises where the elbow is close to the body, like concentration curls, focus on the mid-range position of the bicep muscles.
  • Flexed Shoulder: Performing movements with the elbow in front of the body, such as preacher curls, emphasizes the shortened or contracted position of the bicep muscles.

Varying shoulder angles allows you to target different aspects of the biceps, leading to more balanced growth and overall strength.

  1. Avoiding Momentum and Cheating Movements

When training the biceps, it's crucial to avoid relying on momentum and cheating movements. By maintaining proper form and stability, you ensure that the biceps are the primary muscles being worked.

  • Stability and Support: Use exercises like chest supported spider curls, concentration curls, or preacher curls to stabilize the body and prevent cheating movements.
  • Focus on Elbow Flexion: Concentrate on flexing only at the elbow joint and avoid swinging the shoulders or using momentum to lift the weights.


To achieve well-developed biceps, it's essential to have a clear understanding of the anatomy of the upper arm and how different exercises target specific muscles. By incorporating a variety of grip positions, training at different shoulder angles, and maintaining stability during exercises, you can optimize your bicep workouts and achieve impressive results. Remember, consistency and proper form are key to building the strong and aesthetically pleasing biceps you desire. So, next time you hit the gym, put this knowledge into action and watch your biceps grow and thrive!

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