All right guys
I'm gonna keep this nice and
simple, your biceps have two heads the long head and the short head or the outer and inner heads.
Now just like when training upper and lower chest
we can also place more emphasis on the long and short heads of the biceps with specific exercises
but there's one thing I wanted to bunk real quick. You can't just train the peak of the biceps
so not just this middle part right here.
It's not like you're gonna command only this area to grow no matter how much you yell at it.
So if you want big biceps, so you want a big biceps peak you have to build the entire mountain
you can't just build the mountain top.
So let's quickly go over the anatomy of the biceps because I want you guys to learn some good stuff today.
But before we get started
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programs now the outer head of course is responsible for
the biceps peak and although it's mainly genetics that dictate its size and shape
we can definitely try to target and place more emphasis on the long head with
exercises that focus on contracting it as hard as possible and we do this by first understanding
the functions of the short and long head. So here's the biceps functions checklist guys number 1 supination of the forearm
number 2 elbow flexion and number 3
shoulder flexion. So if an exercise contains all three functions,
you know you're training the biceps to the max
but if we want to place more emphasis on the long head we
have to take our training one step further and focus on
exercises that allow us to keep a close grip
throughout the entire movement which means elbows inside of wrists
and the perfect exercise for this is the Close Grip
cable spider curl.
Alright guys, so to set up for the Close Grip cable spider curl
you want to make sure that the pulley is all the way at the bottom and you want to make sure that the bench is
relatively close to the pulley so we can take advantage of full range of motion.
And now remember we need to hit all three functions of the biceps
number one supination, number two elbow flexion and then number three
we want to take advantage of that shoulder flexion and if we can do all of that while maintaining a close grip
we're gonna work on that peak. So grab the bar with your hands close together.
But you're not just going to grab with your hands close together guys. We're gonna take this one step further
so come over here really quick. Even when we're holding a straight barbell
it is still possible that as we curl that our grip will kind of give out in our hands
will start to twist like this. So we're losing supination
so in order to force as much supination as possible when using a closed grip
I want you guys to take your thumbs and
put them on the outside of the bar like that
by putting your thumbs on the outside as your wrist starts to turn in
your thumbs going to prevent that so it might feel a
little tight at first
but trust me you'll get used to it and you will feel a lot more
activation in that long head of that bicep as you're doing your curls.
Once in position
let your arms hang at the bottom of the movement. Remember you always want to fully extend at the bottom
and then from here you're gonna curl up to get your elbow flexion, but instead of curling to here guys
we want to make sure we get shoulder flexion as well.
So what you're going to do is curl up and bring the bar to your forehead just like this
flexing and squeezing your biceps before returning back to the static position and
repeating for reps
and now I know you guys are gonna ask if you can do this with
dumbbells, or just a regular barbell without the cable machine?
The answer is that you can but chances are that as you start to fatigue
you're probably not going to be able to get as much elbow flexion at the top with as much weight.
The cable system is great because it kind of forces your hands to be out in front of you like this.
So as you're doing your curls you're still in this position, but when you use dumbbells or a barbell as you get tired
you might drop your hands lower and lower and lower
because your shoulders are getting tired and you're not able to just hold that weight out here
just all by itself so you can do with dumbbells
you can do it with a barbell
but if you want to get the most out of this movement.
Do it with the cable machine. Now that your armed with this knowledge guys on your next biceps workout
start the workout with this movement so you can overload with as much weight as
possible and train with eight sets of about eight to ten repetitions
remember that less is more when it comes to building muscle
because the goal here is volume and progression with your movements. Be sure to smash that like button.
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See you guys