Guide for Bicep Training for Beginners

1. Bicep Training - A Guide For Beginners Bicep training seems simple enough, right? Grab a dumbbell and curl it for a few sets. Sure, the essential idea behind bicep training is mostly that. But to realize this desirable muscle group's full potential, you need to gain a deeper understanding of it. In this guide, we'll go over everything you need to know about practical bicep training. We'll also share some actionable tactics you can implement in your training right away. Let's dive into it... Bicep Muscle Anatomy And Function The bicep is a two-headed muscle (hence its name) located on the upper arm's front side. The short head of the bicep resides on the inside, where the long head is positioned outside. The primary function of the bicep is elbow flexion - think bicep curl. Beneath the two heads, we also have the brachialis - a deep muscle that assists with elbow flexion. Developing it contributes to your overall arm size as it pushes the bicep up, making it appear larger. Like with most other muscle groups, we can emphasize one head over the other, depending on the exercise and specific technique we choose to use.The brachialis tends to work equally well during most bicep exercises. To emphasize it a bit more, you can include neutral-grip exercises like dumbbell hammer curls.

2. Effective Bicep Training: It's More Than Elbow Flexion As we discussed above, the bicep has one primary function - elbow flexion. But, it also works during another type of activity - wrist supination. Do this test for a moment: Bend your right elbow at 90 degrees and keep it close to your body. Place your left hand's fingers on top of your right bicep and make sure that your right wrist is in line with your forearm (in a neutral position). Now, twist your right wrist to the right, which would position your palm up. Did you feel your bicep activate? Wrist supination is one bicep function, and adding it to some bicep exercises can help you get a bit more out of each repetition. In doing so, you can achieve peak bicep contraction and hopefully gain more muscle in the long run. Five Ways to Elevate Your Bicep Training Bicep training often turns into ego lifting for many people because their primary concern is the amount of weight they're training with. In truth, training for optimal growth depends on proper technique and using a full range of motion. In doing so, you get to recruit the largest number of motor units and cause fantastic stretches and peak contractions. To do this effectively, make sure to extend your elbows fully at the bottom and lift until your elbows are slightly past 90 degrees.Another thing to consider when training your biceps is to feel them work. Many people go through the motions of training and rarely feel the right muscles activate. This makes training less effective and only increases the risk of ego lifting. Besides using a full range of motion, one of the best things you can do is develop a good mind-muscle connection. Feel your biceps work on every repetition - as you lower the weight, as you lift it, and as you hold it at the top.Another thing to consider when training your biceps is to feel them work. Many people go through the motions of training and rarely feel the right muscles activate. This makes training less effective and only increases the risk of ego lifting. Contact Us www.swiftattire.com contact@swiftattire.com