The biceps are another one of those overtrained muscle groups that
bodybuilders have trouble with. Is it the ease of doing hundreds of curls or
the uneducated decisions we make when training them? This article is aimed
at the ones who are interested in the basics of bicep training and may also
help the experienced bodybuilder bust out of his or her plateau. You are
going to learn what the biceps is, best exercises, best day to train, and
how your split should look.
Your biceps are involved with many activities you do each day such as
carrying and lifting things. According to hateweight.com, the definition of
the bicep is the muscle running along the inside of the upper arm which
bends your arm at the elbow. The biceps muscle consists of three groups: The
pronator teres, which causes flexion at the elbow and also causes pronation
with the forearm. The brachialis only allows for flexion at the elbow, and
the biceps brachii causes flexion of the elbow and supination of the
Most bicep exercises are labeled pulling exercises and involve curling
your hand towards your shoulders. You can perform many different bicep
exercises with almost any type of resistance. The following list is an
example of good exercises you can do with the equipment listed above it.
Alternate Hammer Curl
Seated Dumbbell Curl
Cross Body Hammer Curl
Dumbell Alternate Bicep Curl
One Arm Dumbbell Preacher Curl
Close Grip Easy Bar Curl
Wide Grip Standing Barbell Curl
Jay Cutler states on his website that he trains biceps on the same day
as he trains his back. However, shapefit.com contradicts this split by
stating, "The first thing you want to do is make sure you`re not training
biceps on back day. Training your back first will fatigue your biceps."
There is no rule stating that you must train biceps with any other muscle
group. As with the training biceps with back example, there are just to many
diffferent opinions to state that one way is the best. You need to find
which split works best for you.
The biceps are not as an important muscle group as the triceps, but
they should still not be neglected. There is no greater feeling than flexing
your biceps and watching them peak into what a mountain looks like. You also
need to take into account that the biceps are sometimes targeted on
exercises you didn`t even think you would hit. It is very easy to overtrain
them, especially if they are being worked more than twice a week. Until next
time, don`t overtrain your biceps.