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🚨 The bicep has two heads (hence the prefix “bi”). The two heads are the long head and the short head. However, there is an additional muscle, the brachialis, which technically is not part of the bicep but contributes to the overall development of your biceps.


✅ The short head is the inner part of the bicep. It can be targeted with preacher curls as well as a generally wider grip. The long head is the outside of the bicep and can be targeted with a narrower grip as well as incline dumbbell curls, cable curls, and barbell curls.

✅ The brachialis is a distinct muscle from your bicep. It sits somewhere between the bicep and the tricep. However, it will contribute to overall arm thickness and make your biceps appear larger since it pushes up against your bicep. Hammers curls are a good exercise to hit it.

🚨 Incline dumbbell curl

  • Target muscle: Biceps Brachii (especially the long head)
  • Synergists: Brachialis, Brachioradialis
  • Mechanics: Isolation
  • Force: Pull


Workout of the Week & Biceps
Workout of the Week & Biceps

🔥 Starting position

  1. Holding a pair of dumbbells, sit on a bench that is inclined at 45 to 60 degrees.
  2. Allow your arms to hang straight down by your sides, with your palms facing inward (neutral grip).

🔥 Execution


  1. Keeping your upper arms still, exhale as you slowly curl one dumbbell up towards your shoulder. As the dumbbell rises, gradually supinate your forearm (rotate it outward) so that your palm faces your shoulder by the top of the movement.
  2. Hold for a count of two and squeeze your biceps.
  3. Inhale as you slowly reverse the motion and return the dumbbell to the starting position.
  4. Repeat the movement with your opposite arm.
  5. Alternate arms.

🚨 Seated Dumbbell Bicep Curls


  1. Sit on a flat bench holding a dumbbell in each hand  with an underhand grip.
  2. Keep your back straight and shoulders back.
  3. Keep your arms fully extended with your elbows close to your sides.
  4. Rotate your palms so that they are facing in towards you. This is the start position.
  5. Keeping your upper arms upper arm stationary, start to curl the dumbbells upwards in a smooth arc.
  6. As you curl the dumbbells upwards rotate your wrists, so that your palms  face in towards you at the end of the movement.
  7. Continue the movement until  the dumbbells are at shoulder level and your biceps are fully contracted.
  8. Hold for a count of one as you squeeze your biceps.
  9. return to the start position, rotating your wrists back to an underhand grip position.
  10. Repeat.
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