6 ways to lift the top of your bicep

6 ways to lift the top of your bicep

1. Two workouts in one split

Small muscle groups, which include the biceps, recover faster after intense exertion than large muscle mass in the legs or back. You can train them more often, especially if your split is for five days or more.

In this case, structuring the split becomes paramount. You should not train your biceps on Monday, your back on Tuesday, and again your biceps on Wednesday, this is the worst possible scenario. The arm flexors simply don’t have enough time to recover and grow.

It is not worth training biceps the day before or after back workout.

Training biceps the day before or after back workout is also not worth it. To optimize your deadlift schedule, it is advisable to use other upper body workouts, leg days, or rest days between biceps workouts.

Just because you train your biceps twice in a single split doesn’t mean you have to repeat the same exercises. Consider your first workout to be mass-building and include long and short head exercises. The second block focuses on the short head and consists of slightly different movements with different grips and rep ranges.

You can even try alternative moves – negatives instead of forced reps, partial reps instead of drop sets – to work your biceps in every way you can.

2. Train your biceps after the back

An easy solution to timing your biceps workout is to do it right after your back workout. (Never train your biceps to the back; this will degrade strength in many deadlifts and weaken your grip on the bar or bar.) Most back exercises are multi-joint, so the biceps are already heavily loaded. It remains only to bring the matter to a logical end, because the biceps already got it great.

Training small muscle groups right after large muscles is a strategy familiar to many bodybuilders, but generally you won’t be able to generate the same effort after a series of exhausting rows.

This explains why the second biceps workout should be done on a day dedicated to just the muscles of the arms. There will be no pre-fatigue of the biceps, and you will be able to pump them with more intensity and more weight – a great combination for generating maximum training stimulus.

3. Start with mass-building exercises for a short head

Biceps curls are almost always single-joint exercises , and therefore the standard recommendation to start with a multi-joint movement is not appropriate here. Instead, choose an exercise in which you can lift the most weight. For most people, this will be a standing bend. Standing curls generate a small amount of momentum from the lower body and are great for starting arm workouts.

biceps workout

Standing curls generate small impulse from the lower body and are great for starting arm workouts

As mentioned, a slightly wider barbell grip (or EZ bar, if you prefer) will help shift the focus to a short head. I use this strategy: 2 sets with a narrow grip and 2 more with a slightly wider grip (or 3 and 1) instead of 4 sets with a shoulder-width grip. This will allow you to work harder on both the short and long heads in different sets already at the beginning of your arm workout.

Let’s not forget that at the beginning of the workout you are full of energy, and therefore you can hang several additional pancakes on the barbell and test your muscles for strength. Work at the bottom of the rep range to mass: After warm-up, pick up the weight with which you will reach failure in 6-8 reps. If you can lift the bar more than eight times, add a couple of pancakes.

4. Focus on the short head

At the beginning of the article, we talked about how to work out the lagging muscle group, so at any cost add 1-2 exercises specifically for the short head. Consider starting your workout when the tanks are full of fuel. Let’s say the first thing you do is do a few wide grip lifts. Now it’s time to add one more movement for the short head. Good options are isolated Scott bench curls, concentrated lying curls, overhead curls.

By varying the intensity of the exercise, you can give the short head new training stimuli. For example, instead of the weight with which you get to failure in 6-8 reps, put on a weight that will allow you to repeat the exercise 10-12 times.

Adding a second exercise with a slightly different angle and intensity is the best way to work a short head and achieve impressive results.

5. Try “new” short head exercises

Because isolated biceps curls are more focused on short, rather than long, head curls, they are the obvious choice for your workout. But they can be done in different ways: lifting a dumbbell with one hand, the version with an EZ-bar, or curls on a Scott bench with a barbell, dumbbells and an EZ-bar. Doing this exercise while standing rather than sitting will even allow you to build up a little momentum and complete a few cheating reps.

biceps workout

Curl biceps

Standing curls are another short head exercise. Try doing it with one hand, or slightly change the angle of the pull, placing the handles just above (or slightly below) your usual level.

You can find more short head exercises in the DailyFit.com Exercise Directory. When you find an exercise you like, use it for 6-8 weeks. After that, it is advisable to change the program to generate new incentives, otherwise progress will slow down and you will start to stagnate.

6. Train for rejection

Choosing the right exercises with the right intensity is a good start, but you still have a lot of work to do. When it comes to stimulating growth at the cellular level, muscle failure is not the focus. Moreover, for maximum growth in 1-2 sets, you need to go beyond the boundaries of muscle failure. It follows from this that high-intensity training techniques can be an excellent growth stimulus.

For hand training, some high-intensity training techniques work best:

  • Forced repetitions . With the help of a partner, it is not so difficult to finish 1-2 grueling sets of isolated biceps lifts after muscle failure. The belayer is simply helping you get past the blind spot. If you are doing isolated one-arm curls, use your free hand to complete a few extra reps.
  • Partial repetitions. The technique works great for the biceps, but it’s best to use it towards the end of the workout so as not to undermine the strength from the very beginning. Make a full contraction, then lower the projectile a few centimeters and bend your arm again, not allowing it to fully extend. This technique focuses on peak contractions.
  • Drop sets . Drop sets are easy to do in cable machines, as the working weight can be changed quickly. Instead of completing a set when you reach failure, drop 25% of the load and get to the second point of muscle failure.
  • Get pumping. At the end of the workout, when fatigue builds up, do a few repetitions for the short head (and halve the pauses) to pump the muscles with blood, fill them with fluid, stretch the fascia that holds the muscle fibers, and stimulate the secretion of growth hormone. Pumping is hard to miss – good luck taking off your sweat-soaked T-shirt!