Biceps Training: 3 Exercises for Maximum Success!
3 Exercises for Effective Biceps Training
Many men train their biceps muscle (two-headed arm muscle) particularly eagerly and often. For the biceps to gain mass, it, like any other muscle, needs to be fatigued as much as possible. In this blog we want to present different exercise variations to you and explain what you should pay attention to during biceps training.
The Function of the Biceps Muscle (Musculus biceps brachii)
Together with the Musculus brachialis, the Musculus biceps brachii is responsible for bending the forearm at the elbow joint. In addition, when the elbow is bent at a right angle, it is the strongest supinator (outward rotation of the hand). The contraction of both heads of the Musculus biceps brachii causes anteversion (moving the arm forward) of the arm. That is why the 3 main functions of the muscle should be integrated into biceps training. These functions are:- Bending the forearm at the elbow joint (flexion)
- Outward rotation of the hand (supination)
- Moving the arm forward (anteversion)
General Positions and Movement Sequences
Try to always observe the following points during training.- The position should be as natural as possible.
- The head should always be kept in line with the spine.
- The wrists are stabilised.
- The shoulders are down and back, in a natural position.
- The torso must be stabilised during every exercise (static tension).
- The movement must always be controlled and performed slowly.
- The movement should be performed through the specified range of motion.
- The muscle groups involved should be consciously activated.
Function used: flexion at the elbow joint
The exercise can also be performed with a half-pronated hand position (palms facing inward)
Starting position
- Elbows on the pivot point (seated position)
- Buttocks on the front part of the seat
- Chest against the pad
- Handles at shoulder width. The handles of the machine are open towards the inside (see picture)
- Arms fully extended
End position
- Arms bent as much as possible.
- Hand position remains unchanged during the movement.
- Upper body remains in an unchanged position
Function used: flexion at the elbow joint and supination (static)
Starting position
- Arms bent as much as possible.
- Hand position remains unchanged during the movement.
- Upper body remains in an unchanged position
- Set the cable pulley block all the way down
- Legs are slightly staggered
- Upper body is upright
- Back is straight
- Arms slightly bent, elbows close to the body
- Hold the EZ bar in supination position (max. supination) and rotate the palm outward as far as possible
End position
- Arms bent as much as possible.
- Hand position remains unchanged during the movement.
- Upper body remains in an unchanged position
Function used: flexion at the elbow joint and supination (static)Flexion at the elbow joint and anteversion (moving the arm forward)
The exercise can also be performed with a half-pronated hand position (palms facing inward)
Starting position
- One arm extended forward at 45°, the other bent as much as possible
- Hold hands next to the body
- Back is straight
- Hold dumbbells in supination position
End position
- Alternately bend/extend arms as far as possible
- Back remains straight
- Elbow joint is in bent position next to the body
Training Variation for Effective Biceps Training
Iso ContractionFor single-joint exercises, the training weight is held isometrically for approx. 60” at the point of maximum muscle shortening. For multi-joint exercises, at the point of greatest load. At muscle failure, the weight is slowly set down and halved. The exercise is continued immediately (pause max. 3 seconds) in a 3-2-3-2 rhythm until no correct movement through the full range of motion is possible anymore. If more than 10 repetitions are still possible after the reduction, a little more than 50% is chosen as the reduction.
Try to avoid these > 7 mistakes in strength training.
Have fun trying it out!
Shape Shake (800 g)
