Stick with me through this and you will be certain of an A grade.  And after it is all over, all you have to do is take the information and utilize it in the gym for fabulous bicep gains.

Chapter 1:  Anatomy of the Bicep

The anatomy of the bicep.  Once you understand how the bicep works, you will find it easier to visualize and implement your bicep workouts.

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Biceps Brachii: The biceps brachii is given the name biceps because it has two heads and brachii comes from the Latin word for arm. The short head of the biceps attaches to the coracoid process of the scapula. The tendon of the long head passes into the joint capsule at the head of the humerus and attaches on the scapula at the supraglenoid tubercle. Distally biceps attach to the radial tuberosity. The biceps also connect with the fascia of the medial side of the arm at the bicipital aponeurosis.

Brachialis: It arises from the distal, anterior half of the humerus and the intermuscular septa. It inserts into the coronoid process and tuberosity of the ulna over the elbow joint.

Pronator Teres: It arises from the distal end of the medial humerous and the medial part of the ulna.  From there is inserts into the lateral side of the radius.

Chapter 2:  Different Parts of the Bicep 

The biceps brachii is an upper arm muscle that wotks to flex the elbow.  Since the bicep is attached to the radial tuberosity this bone can rotate which allows the bicep to also supinate the forearm. The brachialis acts as the main flexor of the forearm. The job of the pronator teres is to pronate at the forearm and to also flex the forearm at the elbow.

Chapter 3:  Different Bicep Exercises

– Barbell Bicep Curl
– Dumbbell Bicep Curl
– Straight Bar Cable Machine Bicep Curl
– EZ Bar Cable Machine Close Grip Bicep Curl
– EZ Bar Cable Machine Wide Grip Bicep Curl
– Overhead Cable Machine Curl
– Dumbbell Hammer Curl
– Cable Machine Hammer Curl
– EZ Bar Close Grip Bicep Curl
– EZ Bar Wide Grip Bicep Curl
– Cable Machine Preacher Curl
– Straight Bar Preacher Curl
– EZ Bar Close Grip Preacher Curl
– EZ Bar Wide Grip Preacher Curl
– Dumbbell Preacher Curl
– Cable Machine Preacher Hammer Curl
– Incline Dumbbell Bicep Curl
– Dumbbell Concentration Curl
– Reverse Barbell Curl
– Barbell 21’s

all you need to know about how to build biceps2

Chapter 4:  Mass Building Bicep Workouts. Sets & Reps

Workout #1

Barbell Curls 3×8-12
Incline Dumbbell Curls 3×8-12
Preacher Curls 3×8-12

Workout #2

Dumbbell Curls 3×8-12
Reverse Barbell Curls 3×8-12
Barbell 21’s 3×8-12

Workout #3

EZ Bar Close Grip Curls 3×8-12
EZ Bar Wide Grip Curls 3×8-12
Cable Rope Hammer Curls 3×8-12

Workout #4

Straight Bar Cable Machine Bicep Curls 3×8-12
Incline Dumbbell Curls 3×8-12
Dumbbell Hammer Curls 3×8-12

Workout #5

Dumbbell Bicep Curl 3×8-12
Straight Bar Cable Machine Bicep Curl 3×8-12
Barbell 21’s 3×8-12

Workout #6

EZ Bar Cable Machine Close Grip Bicep Curls 3×8-12
EZ Bar Cable Machine Wide Grip Bicep Curls 3×8-12
Dumbbell Preacher Curls 3×8-12

Workout #7

Barbell Curls 3×8-12
Seated Dumbbell Curls 3×8-12
Dumbbell Hammer Curls 3×8-12

Workout #8

Barbell Curls 3×8-12
Barbell Reverse Curls 3×8-12
Barbell Preacher Curls 3×8-12

Course Conclusion

Ultimately you want to focus on the mind-muscle connection.  You should really feel each rep and feel the muscle activating and working. Remember to have fun with your workouts.  If you aren’t having fun you are less likely to be engaged and therefore not going to get the best out of yourself.  Utilize what you learned in this course and see where it takes you.  Good luck and see you at graduation!

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