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Posted by, Writer: Matt Weik



Chapter 1: Anatomy of the Bicep

Let’s start off by explaining the anatomy of the bicep. It’s not very complicated and not much to it. Once you understand how the bicep works, you will find it easier to visualize your bicep workouts.

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 attaches to the radial tuberosity. The biceps also connects with the fascia of the medial side of the arm, at the bicipital aponeurosis.

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 a muscle on the upper arm that acts 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 is 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


Chapter 4: Mass Building Bicep Workouts

Workout #1
Barbell Curls 3x8-12
Incline Dumbbell Curls 3x8-12
Preacher Curls 3x8-12

Workout #2
Dumbbell Curls 3x8-12
Reverse Barbell Curls 3x8-12
Barbell 21’s 3x8-12

Workout #3
EZ Bar Close Grip Curls 3x8-12
EZ Bar Wide Grip Curls 3x8-12
Cable Rope Hammer Curls 3x8-12

Workout #4
Straight Bar Cable Machine Bicep Curls 3x8-12
Incline Dumbbell Curls 3x8-12
Dumbbell Hammer Curls 3x8-12

Workout #5
Dumbbell Bicep Curl 3x8-12
Straight Bar Cable Machine Bicep Curl 3x8-12
Barbell 21’s 3x8-12

Workout #6
EZ Bar Cable Machine Close Grip Bicep Curls 3x8-12
EZ Bar Cable Machine Wide Grip Bicep Curls 3x8-12
Dumbbell Preacher Curls 3x8-12

Workout #7
Barbell Curls 3x8-12
Seated Dumbbell Curls 3x8-12
Dumbbell Hammer Curls 3x8-12

Workout #8
Barbell Curls 3x8-12
Barbell Reverse Curls 3x8-12
Barbell Preacher Curls 3x8-12

Course Conclusion

When it comes down to it you want to focus on the mind-muscle connection. You should really feel each rep and feel the muscle working. If you don’t feel an exercise in your bicep, then you are probably doing it wrong or are using a weight that you can’t handle and are using more than just your biceps.
Most of all have fun with your workouts. If you aren’t having fun, then what’s the point? Utilize what you learned in this course and see where it takes you. Good luck and see you at graduation!

Written by Matt Weik