The Element of Biceps

The biceps muscle is one of the most commonly used muscles in our body. It helps us carry and move items, while also providing a chance of development to a much more proficient physique. Joining in on workouts isolating the biceps will in turn help aid you in your path to upper arm strength, while variations such as the preacher curl and 21’s help reinforce these habits and differentiate the gym experience.

What exactly is the biceps muscle?

The biceps, also known as the biceps brachii, is one of four muscles that make up the upper arm. The biceps muscle attaches two heads arising from the scapula: the long head and the short head. Both heads work together to cause flexion and extension at the elbow - helping lift everyday objects with one’s arms. Despite this, the biceps muscle is not the most powerful flexor of the forearm. Instead, it aids both the supinator and more powerful brachialis muscle in order to perform abduction and adduction movements at the glenohumeral joint.

Big arm muscles are more or less the most ideal muscles of them all. Their benefits range from healthy elbow flexion, physique, to carrying luggage through the airport. There are countless exercises that target each biceps head and reap massive rewards.

Biceps Curls & 21's - Requirement: Barbell or Dumbell

Biceps 21’s are a modified version of biceps curl that breaks the set into three ranges of motions. In order to perform biceps 21’s, you’ll need to know how exactly to perform a proper bicep curl.

To perform a dumbbell biceps curl you’ll want to begin with:

Feet shoulder width apart, keeping your shoulder and arms relaxed - Hold one dumbbell in each hand (like you would with a hammer curl) - Arms stable, with a slight bend at the hips
While moving your arm up to your chest, perform a supination to move the dumbbell 90 degrees
As soon as your forearm reaches your chest, move down with the same speed performing a pronation to return to resting position
Repeat for 8-12 reps

While biceps curls are a great way to develop your biceps brachii, there are variations to increase both tension and growth in these two heads. As stated before, the biceps 21’s are one of these alterations.

To execute a biceps 21’s you want to:

Keep feet shoulder width apart, arms and shoulders relaxed
Hold onto one dumbbell in each hand (or more preferably a barbell) - arms stable, with a slight bend at the hips
this time
Perform the supination to move the dumbbell to 90 degrees
Stop at halfway, where your arms are parallel with the ground
Perform a pronation to return to resting position
Repeat for 7 reps
Immediately after, do the same, however beginning from the parallel position to chest then back down to parallel
Repeat for 7 reps
Now do a full range of motion
Repeat for 7 reps

You’ll likely feel the burn in this exercise much more than before. The increased time under tension further strengthens the biceps muscles and hypertrophy.

Preacher Curl - Requirement: Preacher Bench & Barbell

Preacher curls are a variation of biceps curls in which a slanted platform creates controlled movement of one’s arms. The range of motion stretches the long head, further isolating elbow flexor muscles and the brachioradialis.

To perform the preacher curl - follow these steps:

Grab the barbell/EZ curl bar using an underhand grip and sit on the preacher curl bench with your fleet planted to the ground
Adjust the seat to administer contact between your chest and the padding. - Chuck your chin in and extend your arms with a slight bend in the elbows. - Begin the movement by bending your elbows and putting pressure on your biceps. - Lift until the barbell or EZ bar reaches shoulder level.
Complete the movement by contracting your biceps at the top position.

This exercise is beneficial because it avoids the process of accommodation through other muscles. Instead of getting help through other parts of the body, preacher curls isolate the biceps and force the full usage and force of the biceps brachii resulting in growth.

Harmmer Curl - Requirement: Dumbbell

A hammer curl is another variation of the bicep curl. Instead of isolating the biceps, this curl provides development to both the lower arm and upper arm.

A hammer curl is done through these following steps:

Stand with your legs and back straight and knees directly aligned under the hips Arms by your sides and holding a dumbbell in each hand, allowing the weights to rest on the outer thighs.
Bend your elbows to raise the arm toward the shoulder (unlike the regular bicep curl, there is no supination of the arm)
Ensure your upper arms remain stationary throughout the movement. As you make it to your shoulder, pause for one second
Then return to the starting position by lowering the weights back down.

Wrist stability and grip strength have been correlated with hammer curls, increasing their significance past the field of the biceps brachii. In fact, while providing structural growth to the bicep, the forearm may also be positively affected as a result. This grip focuses more closely on the short head - being a relatively easy workout to learn for rather generous benefits.

Takeaway

The biceps muscle is one of the most commonly used muscles in our body. It helps us carry and move items, while also providing a chance of development to a much more proficient physique. Joining in on workouts isolating the biceps will in turn help aid you in your path to upper arm strength, while variations such as the preacher curl and 21’s help reinforce these habits and differentiate the gym experience.

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Written By: Brooks

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