Muscle of the Week - Biceps

Hi everyone!  It’s that time of the week again.  It’s the ‘Muscle of the Week’.  This week I’ll be talking about the biceps.  The biceps make up the region between your shoulder and elbow and these muscles are what you use when you are flexing your elbow.  The two main parts of the biceps that most people know about are the long head and the short head.  But there are two other muscles that make up the biceps region.  Those two other muscles are the coracobrachialis, which helps stabilize your upper arm and keeps your humerus (the upper arm bone) within your shoulder joint and the brachialis, which also aids in flexing your elbow.

Since there are opinions and debates about grip placements, inside/outside shoulder width, palms facing toward each other, palms facing up, I’ll provide some exercises that will incorporate all of them.  As always I’ll state 8-12 reps, but if you’re looking to tone more, then bump your reps up to 12-15.  Hope these exercises help and if you have any questions feel free to message me.  Have a great day everyone!

Barbell Curls  (3 sets  8-12 reps)

Alternating Hammer Curls  (3 sets  8-12 reps)

Close-Grip EZ-Bar Curls  (3 sets  8-12 reps)

Wide-Grip Standing Barbell Curl  (3 sets  8-12 reps)


Photo: mensfitnessmagazine.com