The Bottom Line:
Here is a summary of the main points in first-person perspective:
- I learned that the biceps consist of two main heads – the long head on the outside and the short head on the inside – which can be targeted with specific exercises to create a wider, fuller look.
- By attaching electrodes to my skin and using an electromyography machine, I discovered that the long head is activated more than the short head when performing curls in the scapular plane position, with the elbows tucked in and wrists rotated outward.
- I found that the short head is emphasized by internal rotation, and one of the best exercises for this is the concentration curl, especially when done on an incline bench angled sideways.
- While close grip curls with a bar can target the long head and wide grip curls can focus on the short head, I recommend using dumbbells or cables instead to reduce joint stress.
- I suggest prioritizing whichever bicep head seems to be lagging in development, and incorporating more exercises that target that specific area in your training program for optimal growth and symmetry.
Understanding Bicep Anatomy: The Two Heads That Create Width
The Biceps Brachii: A Closer Look at the Long and Short Heads
The biceps brachii, commonly known as the biceps, is a two-headed muscle located on the front of the upper arm. While many people think of the biceps as a single muscle, it is actually composed of two distinct heads: the long head and the short head. Understanding the anatomy and function of these two heads is crucial for targeting them effectively during exercises and achieving optimal bicep width.
The long head is the outer part of the biceps, originating from the supraglenoid tubercle of the scapula. It runs along the outer side of the arm, providing thickness and width to the biceps when viewed from the front. The short head, on the other hand, originates from the coracoid process of the scapula and runs along the inner side of the arm. This head contributes to the peak of the biceps when flexed.
The Role of Arm Positioning in Targeting Bicep Heads
While both heads of the biceps are activated during most bicep exercises, the degree to which each head is emphasized depends on the positioning of the arms. By manipulating arm position, you can shift the focus towards either the long head or the short head, allowing for more targeted bicep development.
To target the long head, positioning the arms in the scapular plane is key. This involves keeping the elbows tucked close to the body and rotating the wrists outward. Exercises like cable curls performed in this position have been shown to activate the long head twice as much as the short head, making them an excellent choice for emphasizing outer bicep thickness.
Conversely, to target the short head, internal rotation of the arms is necessary. Exercises like concentration curls, where the elbow is rested against the inner thigh and the dumbbell is curled across the body, are particularly effective for isolating the short head. Preacher curls with the body angled sideways can also be used to place more emphasis on the short head.
Incorporating Targeted Exercises into Your Bicep Training
When it comes to incorporating these targeted exercises into your bicep training, the key is to assess which head of your biceps may be lagging in development. If your outer bicep thickness is lacking, prioritizing exercises that emphasize the long head, such as cable curls in the scapular plane, can help bring up that area. On the other hand, if your bicep peak is less pronounced, focusing on short head exercises like concentration curls can help balance out your bicep development.
It’s important to note that while targeting specific heads can be beneficial, it should not come at the expense of overall bicep development. Incorporating a variety of exercises that work both heads is still crucial for building well-rounded, impressive biceps. By understanding the anatomy of the biceps and strategically targeting the long and short heads, you can take your bicep width to the next level and achieve the impressive arms you’ve always wanted.
Targeting the Long Head for Outer Bicep Thickness
Targeting the Long Head for Outer Bicep Thickness
To effectively target the long head of the biceps and develop outer thickness, it’s crucial to position your arms in the scapular plane. This can be achieved by standing up straight, bending your elbows to a 90-degree angle, and rotating your wrists outward as much as possible while keeping your elbows at your sides. EMG studies have shown that the long head is activated twice as much as the short head when performing curls in this position.
Cable Curls for Optimal Long Head Activation
One of the best exercises to target the long head is cable curls performed in the scapular plane. To set up, stand a few steps in front of a cable machine and take a small side step towards your working arm. Keep your arm locked in the scapular plane position with your elbow tucked into your side, and use the cable’s resistance to maintain this position throughout the curl. For even better results, move the cables up by two to three notches to around wrist height. This tweak adds more tension at the beginning of the movement when the biceps are in a stretched position, which research suggests can lead to greater muscle growth.
Dumbbell Curls as an Alternative
If you don’t have access to a cable machine, you can replicate the scapular plane movement with dumbbells. Simply maintain the same arm position and perform curls while focusing on keeping your elbows tucked and your wrists rotated outward. When done correctly, you should feel a strong contraction in the outer part of your biceps, especially once delayed onset muscle soreness (DOMS) sets in a day or two later.
By incorporating these exercises that emphasize the long head of the biceps, you can effectively target and develop the outer thickness of your biceps, leading to a wider and more impressive appearance when viewed from the front.
Emphasizing the Short Head for Inner Bicep Peak
Concentration Curls for Inner Bicep Peak
One of the most effective exercises for targeting the short head of the biceps and emphasizing that inner peak is the concentration curl. To perform this exercise, sit down on a bench with a dumbbell in hand. Rest your elbow against your inner thigh, and then perform a curl while keeping your arm locked in this position. The key is to think about curling the weight across your body towards your opposite pec. This internal rotation of the arm shifts the emphasis onto the short head of the biceps.
Incline Bench Concentration Curls
While traditional concentration curls are most challenging near the top of the movement when the biceps are fully contracted, we ideally want an exercise that is hardest near the bottom, when the biceps are stretched. This can be accomplished by using an incline bench or preacher curl bench, but angling your body sideways against it. From this position, curl the dumbbell across your body towards your neck. This variation keeps tension on the short head of the biceps throughout the entire range of motion.
Prioritizing Short Head Exercises
If your goal is to increase the width and peak of your biceps, particularly from the front view, then prioritizing exercises that target the short head is a smart strategy. Take a look at your biceps in the mirror and assess which head appears to be lagging. For many individuals, the short head may be less developed compared to the long head. In this case, you can structure your biceps training to include more short head exercises. For example, if you’re doing three biceps exercises per week, focus two of them on the short head and one on the long head. Over time, this targeted approach can help bring up your inner bicep peak and overall width.
Barbell Curls: Grip Width Matters for Targeting Specific Heads
Close Grip vs Wide Grip: Targeting Different Heads
When it comes to using a barbell for bicep curls, the grip width can make a significant difference in targeting specific heads of the biceps. Using a close grip, where your hands are positioned closer together on the bar, can help emphasize the long head of the biceps. This is because when using a close grip, your elbows are trying to externally rotate or pull the bar apart, which shifts the focus to the outer part of your biceps.
On the other hand, using a wider grip on the barbell can help target the short head of the biceps. When your hands are positioned further apart, your arms are trying to internally rotate, which shifts the emphasis to the inner part of your biceps, or the short head.
Caution with Barbell Curls
While barbell curls can be effective for targeting specific heads of the biceps, it’s important to use these exercises with caution. Barbell curls, especially when using heavy weights, can place a lot of stress on your joints, particularly your wrists and elbows. If you have access to dumbbells or cables, it’s often better to take advantage of those options instead, as they may be gentler on your joints while still allowing you to effectively target the desired bicep heads.
Prioritizing Lagging Bicep Heads
When it comes to incorporating these targeted exercises into your training, the key is to prioritize whichever head of the biceps seems to be lagging the most. For some individuals, focusing more on exercises that target the short head will help their biceps appear wider, while others may need to emphasize the long head if it’s less developed.
If you’re still a beginner, it’s best to focus on following a solid routine that builds your biceps overall. However, if you’re at an intermediate stage, these targeted exercises can be perfect for putting more focus on the area of the biceps you’d like to grow. By incorporating exercises that specifically target each head to failure, you may find it to be a more effective way to grow your biceps compared to relying solely on general bicep exercises.
Prioritizing Lagging Bicep Heads for Optimal Development
Identifying Lagging Bicep Heads
To determine which bicep head is lagging, take a close look at your biceps in the mirror while flexing. Observe if one side appears less developed than the other. The long head, located on the outer part of the bicep, provides thickness and width when viewed from the front. The short head, situated on the inner part, contributes to the peak and height of the bicep. If you notice that one head is noticeably smaller or less defined, it may be beneficial to prioritize exercises that target that specific area.
Exercises for Targeting the Long Head
Cable curls performed in the scapular plane are highly effective for targeting the long head of the biceps. To achieve this position, stand with your elbows bent at a 90-degree angle, tucked close to your sides, and rotate your wrists outward as much as possible. Take a few steps in front of a cable machine and perform curls while maintaining this arm position. For optimal results, adjust the cable height to around wrist level, as this increases tension at the start of the movement when the biceps are in a stretched position, potentially leading to greater muscle growth.
Exercises for Targeting the Short Head
Concentration curls are one of the best exercises for emphasizing the short head of the biceps. Sit on a bench with a dumbbell in hand, rest your elbow against your inner thigh, and perform curls while bringing the weight towards your opposite pec. To make the exercise more challenging at the bottom of the movement, where the biceps are fully stretched, consider using an incline bench or preacher curl station. Position your body sideways against the equipment and curl the dumbbell across your body towards your neck. This modification ensures that the short head is adequately targeted throughout the entire range of motion.
