biceps

Incline Bicep Curl

▪️Studies have shown that incline biceps curls are the best exercise for growing the peak in the short head of the biceps.

▪️When on an incline, your arms get naturally further back, keeps the rest of the body steady and doesn’t allow any other muscles to help or cheat the weights up.

▪️If you curl straight forward in line with your body, you will be targeting the long head which is on the outside of the bicep

▪️Angling the arms slightly outwards can target the short head at the inside of your bicep.

▪️If you’re currently only doing biceps curls using bars, implementing a dumbbell curl might help you take out any imbalances you have, as most of us use one arm more than the other for certain things (like, I’m right-handed and do most things with my right hand)

🔹On the left side of the infographic, you have two bicep workouts. The incline curl targets the long head of the bicep and the hammer curl hits both, the long head and the brachialis which helps increase the size of the bicep. On the eccentric movement (lowering the weight) try to slowly lower the dumbbell at around 5 seconds in order to fully activate the brachialis.

🔹 On the right side of the infographic, you have tricep push downs which targets the lateral head of the tricep. Switch to the rope to workout the medial head.

🔹 The second workout on the right side is the French Press, which hits the long head of the tricep.

🔹 Aim for 8 to 12 reps and 3 to 4 sets if your goal is for hypertrophy (muscle growth). If you’re going for strength do 5 sets of 5 reps. And to reach the endurance threshold go for 15 to 20 reps and 2 sets.

🔹 Leave a comment of your favorite arm exercises.

Tag: biceps

Incline Bicep Curl

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