in this blog i will be breaking down the bicep and looking at exercises that just focus on the bicep to help you get more of an arm pump.

The bicep itself is broken down into two parts the long head and the short head. One of the main reasons why people can not grow there arms to there max potential is because they don’t see the bicep as two sections and only focus on one section at a time. Not focusing on the two muscle groups will lead to a slow growth in your arms and usually makes people stop training arms as they are not seeing the gains they should be seeing.

The long head

The long head of the bicep is also known as the peak of the bicep, it is usually the part of the bicep u see when you are posing or tensing. to help the long head of the bicep the best exercises are hammer curls and dumbbell curls as they focus on the long head more. But also using a narrower grip when doing a barbell curl focuses more on the long head aswell.

The short head

The short head is what gives your arms and biceps the wideness and not the peak. The main exercises to help you with your short head would have to be preacher curls, lying cable concertation curl and also barbell curls with your hands going further then shoulders.