🚨 Biceps Tutorial
📌 The biceps, anatomically known as the biceps brachii, consist of the long head, or inner bicep, and the short head, or outer bicep. While certain exercises work both heads of the biceps, your biceps workout should include a variety of exercises to ensure both heads are sufficiently targeted to stimulate maximum growth and development.
📌Long head Bicep exercise example:
📌Incline Dumbbells Curls
Incline dumbbell curls are also ideal for working the long head of the biceps. Take a seat on a 45-degree bench with a dumbbell in each hand. Sit back, lower your arm,s keeping your palms facing inwards and slowly curl the dumbbells up into the air.
📌Short Head Bicep Exercise Example:
Preacher curls are great because they can be performed using a machine, a bar, or dumbbells. In terms of hitting the short head of the biceps, they’re ideal. To perform preacher curls, take a seat on a preacher curl bench whilst grasping a fairly light barbell or EZ bar.
TAREGET DIFFERENT HEADS OF THE TRICEPS
What you need to know 📌
📌Long Head Tricep Exercises (Crucial tip!) The long head is the largest of the three triceps heads and therefore the most important to build up.
But it is also special in another way. Like I said before, it crosses the shoulder.
That means that in order to put the maximum stress on it, we need to stretch or lengthen it.
That doesn’t mean to actually statically stretch your triceps, but it means to manipulate the angle of the exercise to lengthen the long head and put more stress on it.
A lot of people say that if you want to train the long head, you need to go overhead.
📌Lateral Head Tricep Exercises (Can You Guess?) The lateral head of the triceps lies on the outside of your upper arm. It’s often called the “horse shoe” for its look.
📌Medial Head Tricep Exercises (Simple!) The medial head of the triceps in like a forgotten brother: no one seems to care much about it.
And why would you? It’s a small head hidden on the inside of your elbow and you’re going to hit it anyway with other exercises, right?
I’m just kidding – I know you care.
So, just like with the lateral head, you can target the medial head of the triceps by manipulating the rotation of your arm(reverse grip may help)