The biceps are considered to be the most important muscle for an aesthetic physique. It gives you the bragging rights, makes you out-angle people's faces in pictures and surprisingly, even makes you lose bodybuilding shows by a couple of points.
Fun Fact: It was claimed that Chris Bumstead lost the first place by just 3 points in his debut Mr. Olympia due to bad arms. Read more about Chris aka the bodybuilding prodigy here.
The biceps give your arms a fuller look and are considered the epitome of an aesthetic physique. But again, even on training biceps endlessly in the gym, guys fail to grow this muscle group and seem to be always struggling.
That's because you may be doing one of these mistakes while training the biceps. Fix them and see your arms growing like a balloon:1. Other Muscles Are Taking Over
Most guys are guilty of doing swinging biceps where the front delts, upper traps, and the forearms take over the movement. It can easily be spotted if a person is swinging and their shoulders and elbows are coming forward. Or they shrug with every rep or curl their wrists at the top half of the movement.
The fix: Keep your elbows tucked to your sides, depress your scapulae (do not shrug) and keep your wrists in the same neutral position on the top half of the movement.
The weight you will move will be slightly lower here and that is perfectly alright if your goal is to grow your biceps.
© infinitelabs2. Partial Range Of Motion
A lot of guys are guilty of doing the half reps either following the 21 reps technique or due to the sheer ego lifting they do in the gym. Partial range of motion is one of the biggest mistakes you can do in your quest to get jacked, not just for the biceps, simply for any body part.
Read this if your goal is to get jacked.
If your goal is maximal muscle growth in the biceps region, do a full range of motion while doing curls.3. Establish A Mind-Muscle Connection
This is one of the strategies that the bros got right. Failing to establish a mind-muscle connection could be a probable reason you are not seeing growth.
This is because you may not be contracting the muscle properly when moving the weight.
A study by Schoenfeld et. al. in 2018 showed that establishing a mind-muscle connection almost doubled the muscle growth in the bicep region who squeezed the bicep at the top vs. the group who just moved the weight.
© Pixabay4. Work Both The Short Head And The Long Head Of The Bicep
For overall development, you should focus on both the heads of the bicep i.e. the short head and the long head.
Exercises for the short head:
- Spider curls
- Preacher curls
Exercises for the long head:
- Incline dumbbell curls
- Cable curls behind the body
- Drag curls
Fix these mistakes and start seeing your biceps grow right away!
Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company. He is regarded as someone who will make it easy for you to understand the process by putting things in the right context and providing science-based recommendations for natural bodybuilding. You can reach out to him at firstname.lastname@example.org and follow him on Instagram and Facebook.