Many men begin workout routines aiming to build their upper body. After all, along with the chest, a man’s biceps are one of the areas that are most visible in day-to-day life.
Whether you’ve been at it for awhile, or are just starting out, chances are that you don’t yet have the biceps you want, or are looking for a fresh approach to gain muscle mass.
Here, we’ll cover the essential biceps exercises to include, a review of the targeted muscles, and some injury prevention tips. Building biceps takes time, but once you’ve found a routine that suits you, you’ll be well on your way to the gun show.
The Biceps are what’s known as a “two-headed muscle.” To get good definition, both sides of the biceps brachii must be worked.
In addition, a lesser known bicep muscle called the biceps brachialis lies beneath the main muscle, and any comprehensive routine will target this as well.
One targeted biceps workout every week is generally sufficient for most men to bulk up.
However, if you find you are reaching a plateau, split your biceps exercises into two days—one for heavy “pulling” movements, and one for heavy curls.
The biggest risks when performing a biceps workout are muscle tears and tendonitis.
While tears to the biceps are rare, they can happen and generally do so when weight is increased too quickly, or proper warm up and stretching are skipped.
Biceps tendonitis occurs where the biceps muscle attaches to the shoulder joint. Improper form—especially during repetitive overhead motion—is the culprit.
Making sure you are performing exercises correctly—something a trainer or seasoned weight lifter could help you with.