Bicep curls exclusively target the biceps brachii, the large muscle located on the front of the upper arm. This muscle consists of two “heads”: a short head (caput breve) and a long head (caput longum).
Table of Contents
What exercises work the inner bicep?
- Barbell Curl. The barbell curl is the meat and potatoes of any arm training regimen.
- Go Wide or Go Home. Okay, so you know that barbell curls are king for biceps mass-building.
- Back Those Elbows.
- Incline Dumbbell Curls.
How do you workout the inner head of the bicep?
- 2 – Spider curls.
- 1 – Concentration curls.
- 2 – Preacher curl. Similar to barbell curl but slightly different.
- 1 – Barbell curls with wide grip. The short head of the biceps is preferentially recruited when using a wider grip.
How do I thicken my inner biceps?
- Best Exercises for Wider Biceps.
- Hammer curl.
- Alternating crossbody hammer curl.
- Rope crossbody hammer curl.
- Concentration curl.
- Incline dumbbell curl.
- Wide grip cable preacher curl.
How do I train my inner and outer biceps?
- Dumbbell Hammer Curls.
- Concentration Curls.
- Incline Dumbbell Curl.
- Narrow Grip Barbell Curls.
- Barbell Drag Curls.
How do you build muscle in your inner arm?
- Chin-Ups. Chin-ups use your bodyweight to create one of the most challenging upper body exercises.
- Diamond Push-Ups. Many of us are already practicing push-ups.
- Lying Tricep Extensions.
- Curls with Bar.
- Reverse Curls with Bar.
- Bench Press.
- Underhand Kickbacks.
- Standing Dumbbell Fly.
How do you hit all 3 bicep heads?
httpv://www.youtube.com/watch?v=VbAX-2Lgyzo
Which bicep exercise hits all heads?
TRI-SET II. Standing tall, hold a barbell with a shoulder-width grip, palms facing out, with the barbell hanging at thigh height. Keeping your elbows tucked snugly into your sides, curl the bar up to your upper chest, squeezing your biceps throughout the movement.
How do you target different parts of your biceps?
httpv://www.youtube.com/watch?v=20ibpB635Rw
What is an inner bicep curl?
Standing Inner-Biceps Curl Instructions Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position. While holding the upper arms stationary, curl the weights out while contracting the biceps as you breathe out.
How do I grow the bottom of my biceps?
- EXERCISE ONE: SEATED ALTERNATE DUMBBELL CURLS.
- EXERCISE TWO: CLOSE-GRIP CAMBERED-BAR PREACHER CURLS.
- Sculpt your lower biceps with a three-step exercise routine.
- EXERCISE THREE: ONE-ARM DUMBBELL SPIDER CURLS.
- GO FOR IT.
Which bicep head is responsible for width?
The brachialis is the muscle that is most responsible for bicep width and it’s often sorely neglected in our training.
What part of the bicep do hammer curls work?
In fact, the hammer curl is simply a variation of the regular bicep curl. Hammer curls target the long head of the bicep as well as the brachialis (another muscle in the upper arm) and the brachioradialis (one of the key forearm muscles).
What muscle is inner arm?
Brachialis. This muscle lies underneath your biceps. It acts as a bridge between your humerus and ulna, one of the main bones of your forearm.
Are 3 exercises enough for biceps?
When designing a routine, choose three to four different biceps exercises, doing each for three sets of 12 reps. You can also do them as part of a circuit, performing one bicep exercise after the next with no rest. You will generally need to go lighter for this, but will definitely feel the burn.
What are the 3 heads of the bicep?
The two heads of the biceps arose from its usual position but the anomalous third head arose from the anterior limb of the ‘V’ shaped insertion of the deltoid muscle on the humerus. The third head was found to fuse with the common belly of the muscle well before the bicipital tendon and its aponeurosis.
Is 2 bicep exercises enough?
When training the biceps, it is best to select 2-3 movements per cycle that vary in angles (for example reclining incline curls, preacher curls, and standing curls).
How do I build both bicep heads?
- Exercise 1: Chin-Ups (Heavy Exercise to Stimulate Type II Fibers)
- Exercise 2: Incline Dumbbell Curls (Emphasizes Long Head)
- Exercise 3: Concentration Curls (Emphasizes Short Head)
Do hammer curls work inner or outer biceps?
With this in mind, hammer curls work both heads to some extent. Although they’re better suited to targeting the outer bicep, which can give your arms more height or “peak” when flexed. While standard bicep curls also work both heads to some extent, they’re better suited to targeting the inner bicep.
Are bicep curls a waste of time?
Bicep curls very well may be beneficial to many athletes, when done with the right intent. However, without adhering to the foundation movements; squats, pulls, cleans, snatches, bodyweight calisthenics, sprints, etc of your specific sports, bicep curls may very well be a waste of time.
Are inner bicep curls good?
If you want to add mass to your arms and get a good muscle pump, then the inner bicep curl is an excellent exercise for the job. It’s simple enough for novice lifters to perform, but it’s tough enough on the biceps for bodybuilders to be able to add size to their physiques.
What do inside curls work?
Curls work the biceps muscles at the front of the upper arm, and also the muscles of the lower arm—the brachialis and brachioradialis. 1 You use these muscles anytime you pick something up, which is common throughout daily life.
How do you do Zottman curls?
httpv://www.youtube.com/watch?v=aAuOsw9D7Hc
Why do I have a gap between my bicep and elbow?
A bicep gap is mainly caused by genetic factors that are beyond your control. Some people have longer muscle bellies which may be closer to the joint. There can also be some tightness or flexibility issues Gaps can come in types of sizes and some may not even be noticeable.
Why are my biceps not wide?
You’re focusing on your biceps and working out your forearms regularly as well. But if your arms aren’t growing in width, it’s likely because you’re not focusing on the right muscles: your triceps.