here unknown things about bicep that your trainer never going to tell you

I know that every men want bigger bicep. but due to wrong exercise and lack of knowledge size of bicep  remain same.

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so let’s see what is bicep ?

the biceps brachii  commonly known as the biceps, is a two-headed muscle that lies on the upper arm between the shoulder and the elbow. Both heads arise on the scapula and join to form a single muscle belly which is attached to the upper forearm. While the biceps crosses both the shoulder and elbow joints, its main function is at the latter where it flexes the forearm at the elbow and supinates the forearm. Both these movements are used when opening a bottle with a corkscrew: first biceps unscrews the cork , then it pulls the cork out (flexion).

bicep made up by 2 parts mainly

1 short head

2 long head


mainly it consist of three joints 

The biceps works across three joints. The most important of these functions is to supinate the forearm and flex the elbow. In more detail, the actions are, by joint
1. Proximal radioulnar joint (upper forearm) – Contrary to popular belief, the biceps brachii is not the most powerful flexor of the forearm, a role which actually belongs to the deeper brachialis muscle. The biceps brachii functions primarily as a powerful supinator of the forearm (turns the palm upwards). This action, which is aided by the supinator muscle, requires the elbow to be at least partially flexed. If the elbow, or humeroulnar joint, is fully extended, supination is then primarily carried out by the supinator muscle.

2.Elbow (Humeroulnar joint) – The biceps brachii also functions as an important flexor of the forearm, particularly when the forearm is supinated.[1] Functionally, this action is performed when lifting an object, such as a bag of groceries or when performing a biceps curl. When the forearm is in pronation (the palm faces the ground), the brachialis, brachioradialis, and supinator function to flex the forearm, with minimal contribution from the biceps brachii.

3. Shoulder (Glenohumeral joint) (shoulder) – Several weaker functions occur at the glenohumeral, or shoulder, joint. The biceps brachii weakly assists in forward flexion of the shoulder joint (bringing the arm forward and upwards). It may also contribute to abduction (bringing the arm out to the side) when the arm is externally (or laterally) rotated. The short head of the biceps brachii also assists with horizontal adduction (bringing the arm across the body) when the arm is internally (or medially) rotated. Finally, the short head of the biceps brachii, due to its attachment to the scapula (or shoulder blade), assists with stabilization of the shoulder joint when a heavy weight is carried in the arm.

I know that you don’t want this information you want way to increase bicep rights 

here it is

you have to train both short head as well as long head.

1 Incline Dumbbell Curls (long head ) 

Set an incline bench to approximately 45 degrees. Grasp a pair of dumbbells, and sit back on the bench with your arms down by your side and your palms facing inward. Curl the left-hand dumbbell up while rotating your wrist so that at the top of the movement your palm is facing you. Lower your arm to your starting position, and repeat the movement with the right-hand dumbbell. Do a total of 12 to 20 repetitions. Keep your shoulders still while doing this exercise, and employ only elbow flexion.

2. Preacher Curls (long head) 

Grasp a barbell and position yourself on a preacher curl bench. Place your elbows on the bench, and extend your arms fully, ensuring your upper arms maintain firm contact with the bench. Curl the barbell up and tense your biceps at the top of the movement. Return to your starting position, and do 10 to 12 repetitions

3. Concentration Curls (long head ) 

Sit on the edge of a bench. Lean forward, and grasp a dumbbell with your left arm. Rest your elbow on the inside of your thigh. Keep your elbow pressed against your thigh, and curl the dumbbell until your bicep is fully contracted. Straighten your arm, and repeat the movement for 12 to 15 reps. Switch to your right arm, and repeat the exercise. Concentration curls isolate your biceps, focus on the long head and will help you get a bicep peak.

4. Barbell Curls ( long head )

Standing barbell curls are considered the basic biceps exercise. A wide grip targets the long head or inner bicep. Switch to a narrow grip to hit the short head or outer head of the bicep. Stand with your feet about shoulder-width apart and grasp a barbell with an underarm grip and your arms fully extended. Curl the bar up and squeeze your biceps at the top of the movement. Use a shoulder-width grip to simultaneously target the inner and outer heads of the biceps.

5. Seated Curls (long head )

Seated alternate dumbbell curls emphasize the long head more than the short head of the biceps. They also enable you to work each arm independently. Your stronger arm is unable to assist your weaker arm in the movement. Set an incline bench between 30 and 45 degrees. Sit and grasp a dumbbell in each fully extended arm with your palms facing inwards. Start with your weaker arm and curl the dumbbell upward. Gradually twist your wrist on the way up so your palm ends up facing your shoulder at the top of the movement. This twist or supination enables you to fully contract your bicep at the top of the movement. Lower your arm to its starting position, and repeat the movement with your other arm.

6. Hammer Curls

Hammer curls target the brachialis. The brachialis is located on the side of your upper arm, between your triceps and biceps. Stand with your feet shoulder-width apart and grasp a dumbbell in each arm with your palms facing inward. Keep your palms facing inward and curl both dumbbells up to shoulder level. Keep your elbows tucked close to your sides.
7. Barbell drag curl (long head ) 

Start by holding the bar with your arms hanging down straight and your little fingers against your outer thighs. Then, drag the bar up along your torso while your elbows move toward the rear. The finish position is when the bar reaches your chest.

Personally, I never felt I got much benefit from this exercise, possibly due to its limited range of motion. Yet others rave about it. Give it a try and form your own opinion.

ohk guys now you know about bicep.

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