9 Laws of Biceps Training You Never Heard Before

9 Laws of Biceps Training
Editor's Note: This article has been recently updated with latest information and research studies.

We all want bigger arms, but there is no single exercise you can perform to get them. There are some crucial concepts you should first understand if your goal is to have bigger biceps. Biceps training requires basic curling motion that flexes your elbow against resistance in order to add strength and muscle size. Here are the laws of biceps training to attain sleeve-splitting arms you have always been looking for.

Get Familiar with Your Anatomy

Biceps training may sound fairly simple because it appears to target two main muscles, but it is indeed complex more than you have ever thought. First, there is another upper-arm muscle that lies underneath the biceps called brachialis. The brachialis is small in size although can increase* the overall size of your arm. The largest muscle that sits atop your forearm is called the brachioradialis, and gets engaged during elbow-flexion movements. Being aware that these two muscles exist and having them worked during exercises will help to increase* the size of your arms.

Your Back Counts

Other than your biceps, your back muscles are also involved when working out with weights. It is the main reason why most lifters train both muscle groups on the same day. Arrange to train your biceps after your back. Always start by training the larger muscle group, but avoid engaging biceps immediately after the back as they are likely to be already fatigued. Split to train these body parts at least two days from each other, but don’t forget about your back when training split.

Your Back Counts

Start With Biggest Mass-Builder

The best exercise to start your workout with is the one in which you can move the most weight. Since it’s hard to find an exercise that works all the joints simultaneously, the chin-up is probably the best because it works biceps and the lats. Standing barbell or dumbbell curls should be your first movement for biceps training.

See Also: Tips To Get Bigger and Healthier Shoulders

Choose Appropriate Weight

It is at the start of your exercise routine that you should challenge your strength. Immediately after warming up, engage in heavy sets of at least 6 reps in order to stimulate your arms. Your biceps can only grow bigger by making demands on them that are above what they are accustomed to. Push harder especially on the first sets before fatigue sets in.

Choose Appropriate Weight

Change Grip Width

When dealing with barbell curls, it is important to select different grip widths. This ensures that you work both the long head using a grip inside your shoulder width while shifting focus to the short head. You can alternate between 2 sets of closer grip and 2 of slightly wider grip. This will help you shift the emphasis on your different sets as you exercise your arms.

Read Also: 7 Mistakes To Avoid During Bent Barbell Row Exercise

Isolate the Muscle

As you continue with arm exercises using different angles to focus one or both the biceps heads, add some movements that better isolate the muscle. Pressing against your inner thigh or a bench can completely eliminate* your ability to use momentum. To make such movements the better way, reduce* the amount of weight you are using. Thus they are best performed at the end of your biceps workout.

Target Your Brachialis

Brachialis is the muscle that lies beneath the biceps. You can target it using traditional underhand-grip movement. Another effective neutral-grip movement to maximize the thickness of your upper arm is hammer curl. Curling with your palms facing each other targets biceps’ long head as well as brachioradialis, making hammer curl effective exercise to transition from upper to lower arms.

You May Also Like: Kettlebell Exercises: A Full Body Workout for All

Keep Elbows Locked

Upper- and lower-arm training mostly consists of single-joint movements, but it doesn’t mean you can’t accidentally turn them to multi-joint moves, especially if you use weight that is too heavy or unfamiliar with proper form. This mostly happens when you let your elbow to stray from your sides when exercising. Since elbow flexion refers to the movement only at the joint, you should keep your arms locked by your side throughout the set. Curling a weight and pulling your elbows from your sides in order to raise weight higher reduces* the muscular tension on your biceps.

Keep Elbows Locked

Conclude With Forearms

Concluding your biceps training with forearm exercises helps your small forearm muscles ideal for making biceps curls. Since these are the smaller muscles, they should be trained last. Try reverse curls using and overhand grip to engage brachialis and brachioradialis. Reverse wrist curls will engage the lower arms and extensors, which are the small muscles on top of the forearm.


If you want to have bigger arms, you must follow these laws of biceps training when working out. Although it takes a little extra manipulation to grow, you can enlarge them with a good biceps routine that targets the large two-headed muscle on your upper arm. In other words, bicep training is not just about training the biceps. You must stimulate all the elbow flexors and increase* total muscle recruitment.

Take Action: Support Consumer Health Digest by linking to this article from your website

Permalink to this article:

Embed article link: (Click to copy HTML code below):

Reprinting this article:
Non-commercial use OK, cite ConsumerHealthDigest.com with clickable link.


Expert Author : Evan Jensen (Consumer Health Digest)

Evan Jensen is a renowned American Nutritionist, Diet Expert and health writer. He specializes in writing about diet, nutrition, exercise and preventive care. He personally has participated in Marathons, Mountain Endurance Races and many other sporting activities.

View All