I remember the old days (as if I'm a veteran) after your last hour of school, going to the gym to train some biceps again, thinking it would be the only way to get HUUUGE. Doing 5 sets of bicep machine curls, 5 sets of cable hammer & normal curls, and finishing with 4 sets of bicep extensions. 14 sets of bicep only? Yes, I was that "gymbro". Been there done that.
Nowadays, I know there are many better options to train them. With only 5-6 sets you can be done with your biceps, getting a huge pump, and walking out there like you own the place.
Did you know, that (according to a study conducted by Western Illinois University) defined, strong arms are only #5 in the top 10 most attractive body parts as a man? #1 is (obviously) your abs. Want a powerful way to optimize them? Stay tuned, because our next blog is all about ab exercises & functionality!
Let's dive in!
Bicep Machine Exercises: How & Why They Are Essential In 2024
The Science Behind Bicep Anatomy VS Tricep Anatomy.
I know it sounds boring, but knowing some of how your biceps work may increase muscle growth by developing the mind-muscle connection.
The bicep also plays a role in both the shoulder joint and the elbow joint, which is why the muscle is so important. Your overall upper body functionality depends on it.
The main muscle of the bicep is the biceps brachii muscle. This name comes from the two heads that merge into one and therefore is the reason the bicep looks the way it does.
It consists of two main heads:
Long head: the long head lies within the intracapsular space but remains extra synovial. It sharply turns at the humeral head and continues in the bicipital groove. Ligaments at the capsular area secure this sharp turn.
Short head: the short head of the biceps blends in with the origin tendon of the coracobrachialis:
Origin: The short head originates from the coracoid process of the scapula, which is a bony projection at the front of the shoulder blade.
Insertion: It inserts into the radial tuberosity and the bicipital aponeurosis, which is a flat tendon that connects to the forearm fascia.
Function: The short head, along with the long head, is responsible for flexing the elbow joint, bringing the forearm towards the upper arm. It also plays a role in supination, where the palm faces up.
While this blog is all about biceps, it might be helpful to get a quick look at triceps as well. More on this will be discussed in this blog!
Understanding the anatomy of your triceps might not be the most exhilarating topic, yet it plays a critical role in enhancing your workouts through improved mind-muscle connection. The triceps brachii, commonly referred to as the triceps, is a pivotal muscle group for upper arm strength and definition. It contrasts the biceps by providing the necessary power for elbow extension.
The tricep has three heads, which collaboratively contribute to its overall function:
Long head: This head originates from the infraglenoid tubercle of the scapula. It stretches along the back of the arm and is the largest of the three heads. The long head is unique because it crosses both the shoulder and elbow joints, playing a significant role in the extension of the elbow and also participating in the adduction and retroversion of the arm.
Lateral head: Found on the outer side of the arm, the lateral head provides the 'horseshoe' shape to the triceps when defined and has its origin high on the humerus. This head is most active during activities that require high-intensity force.
Medial head: More concealed than the other two, the medial head lies beneath the long and lateral heads. It originates from the humerus, extending farther down the bone than the lateral head. The medial head is primarily involved in more finely tuned movements of the arm and is more consistently active at lower force levels compared to the lateral head.
Origin: The long head originates from the infraglenoid tubercle of the scapula, while the medial and lateral heads originate from various regions on the posterior surface of the humerus.
Insertion: All three heads converge to form the triceps tendon which inserts into the olecranon process of the ulna.
Function: The primary function of the triceps is to extend the elbow, straightening the arm. The long head also assists with the arm's adduction and retroversion due to its attachment to the scapula.
Familiarizing yourself with these aspects of the triceps can not only prevent injury but also empower you with the knowledge to target your workouts more effectively, maximizing muscle growth and functional performance.
Why Work Both Heads?
Both heads of the bicep are responsible for elbow flexion, shoulder flexion, and forearm supination. If you aim to add overall mass to your biceps, you might want to focus more on the short head by doing exercises such as the wide barbell grip. Generally speaking, this builds the height of your biceps.
BUT, you can't neglect the long head in training your biceps. While the long head is more for the volume, the long head is for the best aesthetic bicep.
With that being said, weaknesses in your inner bicep are not uncommon, making it lucrative to train your inner biceps before your outer biceps. This way, you avoid fatigue in the most important part of your bicep training.
The Bicep Curl Machine
The bicep curl machine is one of the most straightforward machines in the gym. Easily accessible for beginners and doesn't require a lot of experience to use it (nothing does, but with some exercises, you may be extra cautious about your form).
The bicep curl machine is made for so-called preacher curls, because of the downwards pads. It is one of the best exercises for the biceps and upper arms and is designed to give your muscles a well-designed shape.
How to Perform Preacher Bicep Curls?
Set the machine seat to your comfort and make sure your elbows are in line with the rotation axis.
Keep your arms firmly pressed against the pads as you sit on the machine.
Grip the handles with your palms facing upward.
Gradually lift your forearms, squeezing your biceps at the peak of the motion.
Bring your arms back to the starting position.
Repeat for the desired number of repetitions.
How Many Reps Should I Do?
There is no sweet spot in the amount of reps you should do on this one. However, we recommend doing 3-4 sets in the 10-12 rep range. Why? This exercise is an isolating movement, meaning it is less tiring for your entire body and makes it more suitable for a higher rep range.
Machine Bicep Curl Tips
Slow and steady. Every movement, and I mean every movement, should be performed slowly for optimal muscle growth. The machine preacher curl is not an exception.
Keep your shoulders in the same place. Minimize using momentum for your reps by keeping your body and especially your shoulders in the same place.
Negative reps. If you have a training partner, use negative reps in your sets. To do this, ask your partner to push your forearms to the top of the movement. Then slowly move back into the starting position. We recommend you use this as part of your drop set and do it for 3-5 reps.
Full Range of Motion (RoM). No cheating: use the full range of motion. Go all the way up, hold for 1-2 seconds, and slowly move down for optimal results.
Cable Bicep Extension Techniques
Benefits
Another version of bicep extensions is cable bicep extensions. Cable bicep extensions have a few advantages, such as:
Using Angles. Cable bicep extension give you more freedom in the exercises you can do. With the machine cable extensions, you can only target the short head, while the cable bicep extensions are a solid option for both the long head & the short head.
Loading. Both the machine and the cable provide constant tension on the biceps, in contrast to the dumbbells (which only provide tension on the high part of the movement, providing the least time under tension (ToT)).
Overall Stabilization. Cable exercises, in general, require more stabilization from surrounding muscles. Performing cable bicep extensions engages not only the biceps but also the stabilizing muscles in your core and shoulders. This can contribute to improved overall muscle coordination and functional strength.
Safer for Joints: Cable bicep extensions tend to be more joint-friendly as they allow for a smoother and more natural movement pattern. This can be beneficial for people with joint concerns or those seeking exercises with reduced stress on the elbows and wrists.
All of the cable bicep extensions should be performed using progressive overload, which means:
3 sets, the last set should be your maximum weight.
Do this for as many reps as possible.
Let's say you can do your last set for 5 reps before you fail. In this situation, you should perform this weight until you can do 10-12 reps on it.
Once you can do 10 reps, go to a higher weight.
Repeat this cycle.
Basic rule of thumb: thumb sideways = short head, thumb upwards = long head. Keep this in mind and you see direclty which head you train with each exercise!
Top 5 Exercises
Standing Cable Curls (Straight Bar)
At #1, we have the standing cable curl. This exercise targets mostly the short head, but also has its effects on the long head. This exercise is quite simple.
Set the pulley at the lowest point possible and attach a straight bar to it.
Lean slightly forward and grab the bar with an underhand grip (palms of your hands facing up).
Stand up, bring your chest forward, and have your elbows on the side of your body.
While keeping your elbows in the same place (which might be difficult initially), curl the bar up and squeeze your biceps at the top.
Get back to the starting position and perform again.
Single Rope Hammer Curls
The 2nd place is reserved for the rope hammer
curls. The rope hammer curls are mostly used to train the long head. You should use a single rope to prevent 1 bicep from compensating for the other, leading to imbalanced biceps.
Set the pulley at the lowest point possible and attach a rope to it.
Lean slightly forward and grab the single rope.
Stand up, bring your chest forward, and have your arm slightly in front of your body.
While keeping your elbow in the same place, curl the rope up and squeeze your bicep at the top.
Get back to the starting position and perform again.
Crucifix Curls
Perfect for balance & isolation, we have the crucifix curls. This one requires a double cable station for optimal results, but can also be performed by using a single cable station. This one requires a few things to keep in mind.
Set the pulleys at the highest point and attach handles.
Stand in the middle, and grab both handles in one hand each.
Raise your arms to the side, and engage your abs.
Curl both sides towards your head and squeeze your biceps.
Get back to the starting position and perform again. Make sure to keep a full ROM.
Incline Cable Curls
The 4th one on this list squeezes your biceps an insane amount but is also the most prone to injuries. Be sure to have a good warming up and check the list below before doing these. The incline cable curls target both the long and the short head. It works best with a double cable station, but can also be performed using a single cable station.
Grab a bench and put it on a ~45* angle at the middle of the double cable station.
Set the pulleys at the lowest point and attach handles.
Grab the handles with an underhand grip.
Bend your elbows a slight bit and keep them at the side of your body.
Curl both sides upwards while keeping your elbows in the same place and squeeze your biceps.
Get back to the starting position and perform again. Keep your elbows in the same place during the whole movement.
Reverse Cable Curls
The last one of these is the same as the regular cable curl. However, instead of an underhand grip (palms facing up), you use an overhand grip (palms facing down). This puts more of the focus on the long head.
Set the pulley at the lowest point possible and attach a straight bar to it.
Lean slightly forward and grab the bar with an overhand grip (palms of your hands facing down).
Stand up, bring your chest forward, and have your elbows on the side of your body.
While keeping your elbows in the same place (which might be difficult initially), curl the bar up and squeeze your biceps at the top.
Get back to the starting position and perform again.
Bicep Bands for Added Resistance
During Covid-19, for example, most of the gyms were closed, which means that machines or cables are less available for most people. There are various ways to train your biceps at home, like with jerrycans or bags. But the Covid-19 crisis taught avid athletes that bicep bands are one of the best ways to train your biceps without lots of equipment.
Benefits of Bicep Bands
Elastic bands provide variable resistance, meaning that the resistance increases as you stretch the band. This helps to maintain tension throughout the entire range of motion, leading to improved muscle activation and growth.
Elastic bands are generally easier on the joints compared to heavy weights. They allow for a smoother and more natural range of motion, making them suitable for individuals with joint issues or those looking to minimize stress on their joints.
Elastic bands are lightweight, compact, and easy to transport. This makes them a convenient option for bicep training at home, while traveling, or in situations where access to traditional gym equipment is limited.
Elastic bands offer a variety of exercises for bicep training. From traditional curls to hammer curls and other creative movements, bands provide versatility in targeting different parts of the biceps and can be easily adapted to suit your fitness level.
Using elastic bands requires increased stability and control as you work against the resistance. This engagement of stabilizing muscles not only benefits the biceps but also contributes to overall muscle coordination and balance.
Best Bicep Bands 2024
In the first place, we have the resistance bands from Veick. Their bands can be used for multiple things, like pull-ups, chin-ups, normal curls, and hammer curls.
The Veick bands come in 5 different resistance levels & widths, differentiated into 5 colors. This way you can adjust the weight as much as possible, or do drop sets to maximize muscle fatigue.
Thanks to the natural latex material, their product is known to last for months, without any tear or wear. Natural latex material is known to be extremely flexible and has one of the highest durability in the industry. It can also be used in specialized medical and surgical products and laboratory environments.
It is worth noting that some people experience allergy symptoms when coming in contact with natural latex. If you experience symptoms like hives, itching, stuffy or runny nose, this one is not for you.
The resistance of the bands ranges between 5 to 115 pounds, according to the image on their website. Giving you more space to work with.
At #2, we have the Bodylastics band set. This one features woven cords tucked inside the tubes, preventing it from overstretching and therefore breaking. While this blog is all about biceps, this set also contains a door anchor for doing exercises like flyes, face pulls, and rows.
Next to the door anchor, the package itself comes with two grippy handles and two padded ankle straps and is therefore perfect for training every part of your body, including legs. Their set claims to have a resistance from 5 to 120 pounds.
While this set of resistance bands is not uncommon, the set from Bodylastics is one of a kind when it comes down to quality. Next to this, you get access to over 5000 workouts on their fitness library to help you with your workouts.
As a substitution for the Bodylastics Band set, we have the GoFit Extreme Pro Set. The set includes four interchangeable tube bands, to combine resistances and deliver a weight to a maximum of 140 pounds.
The package comes with two rubberized handles, two door anchors, two padded ankle straps, a spiral-bound manual, and a cute bag to keep things organized. A nice thing about their product is the double door handle, to prevent you from wasting time switching them in between your sets.
The reason it's a #3, is their limited training materials. Whereas Bodylastics offers over 5000 workouts to follow along, GoFit only offers a few useful ones. Something to consider if you're a beginning athlete.
Conclusion
In conclusion, the evolution of bicep training from traditional "gymbro" approaches to a more nuanced understanding of anatomy and exercise science underscores the dynamic nature of fitness methodologies. The shift from exhaustive sets targeting only biceps to a strategic emphasis on both the short and long heads demonstrates a commitment to not just hypertrophy but also aesthetic balance.
The incorporation of machine-based exercises like the bicep curl machine and cable bicep extensions, coupled with insightful techniques for optimal performance, reflects a contemporary and informed approach to resistance training.
Additionally, the exploration of bicep bands as a versatile and accessible alternative, particularly in times like the COVID-19 crisis, highlights the adaptability of fitness practices.
As we delve into a realm where science meets workout routines, it's evident that achieving well-defined biceps requires not only effort but a thoughtful understanding of anatomy, exercise variety, and the flexibility to adapt to diverse circumstances.
Frequently Asked Questions (FAQ)
Why is it important to target both the short and long heads of the biceps in a workout routine?
What distinguishes the preacher bicep curl machine, and how does it enhance bicep training?
Can you elaborate on the differences between cable bicep extensions and machine cable extensions in bicep training?
Why is understanding the anatomy of the biceps considered crucial for effective training?
How can one effectively perform incline cable curls, and what precautions should be taken during this exercise?
What makes resistance bands a valuable option for bicep training, especially during circumstances like the COVID-19 crisis?
Are there specific techniques recommended for optimal performance in the machine preacher curl exercise?
Why is it advised to train the inner biceps before the outer biceps, and how does this impact overall bicep training?
Can you recommend brands for bicep bands, and what features should be considered when selecting them?
How many sets and reps are recommended for the preacher bicep curl machine, and what is the rationale behind these recommendations?
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