Bicep workout - How to target all 3 bicep heads for maximum growth

You may have heard the famous Peter Drury quotev BICEP TO BICEP. 

The bicep is the most commonly trained muscle especially the barbell curl.

Below is a video illustration of bicep exercises you can try on your next arm day.

Effective bicep workouts for growth and strength focus on targeting the long head (outer), short head (inner), and brachialis through varied, controlled movements. Key exercises include barbell curls, incline dumbbell curls, hammer curls, and preacher curls. Training 2-3 times a week with proper form, ensuring full range of motion, and minimizing swinging is recommended for best results. 

Top Bicep Exercises for Muscle Growth

• Standing Barbell Curl: A staple for overall mass, allowing for heavier weight.
• Incline Dumbbell Curl: Positions arms behind the body to place maximum stretch on the long head.
• Hammer Curl: Targets the brachialis for thickness and the long head, using a neutral grip.
• Preacher Curl: Isolates the short head, reducing shoulder involvement.
• Concentration Curl: Excellent for peak contraction and isolating the short head.
• Chin-ups (Underhand Grip): A bodyweight exercise that heavily recruits the biceps.
• EZ Bar Curl: Allows for different grip widths to target either the long or short head while being easier on the wrists.
• Cross Body Hammer Curl: Targets the brachialis and the long head. 

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