The GREATEST Biceps Exercise You’ve NEVER Tried…

The biceps is a two-headed muscle located on the upper arm and is one of the primary flexors of the forearm. The biceps also act as a forearm supinator and contribute to shoulder flexion.

To build big biceps, most people will train them using exercises such as curls and chin-ups. These biceps exercises involve flexing the forearm while it is supinated. There are many biceps exercises out there, but they are all variations of a basic biceps curl.

Since the biceps is made up of two heads, the short head and the long head, many people think that you can isolate which biceps head is worked. While this is untrue, you can preferentially target which head is being worked more than the other. To do this, you have to manipulate your arm position.

Think of it this way; the head you see in the mirror is the head you preferentially influencing. So, if you see the long-head of the biceps, or the top / outer portion of the biceps, while curling – that is what you are targeting. To influence the biceps short head, you will want to see the inside of the biceps more when looking in the mirror while you curl.

You can also influence the appearance of the biceps by working on the width of the upper arm and the peak or height of the biceps. This comes down to not just exercise selection, but how you perform the curls as well.

When it comes to curls, since there are so many variations, there are different pieces of equipment you can use. These include dumbbell curls, barbell curls, chin-ups, cable curls, banded curls, machine curls, and even a combination of different equipment to curl.

To get bigger biceps, you need to train them effectively and increase your mind-muscle connection. One way to do this is to use an offset grip when doing dumbbell curls. This will force supination automatically to engage a higher degree of biceps activation.

Remember, it’s just what exercise you do, but how you do the exercises that matters most.

If you are looking for more tips and tricks to get bigger arms, be sure to stay tuned to this channel and remember to subscribe so that you never miss another video from a physical therapist with a pro sports background as a PT and strength coach.

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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).