How to train your Biceps

 This article is about biceps its anatomy, function and how to train it. This article is more scientific, most of the things I explain here you might be don’t know. 

Before starting please check workout for bigger chest . 

Bigger biceps wants everyone.If even after trying everything you don’t get satisfactory results, then this article is for you. Read the entire article because we are going to share the most important exercise which helps you to get bigger biceps. 

First, we will learn about the anatomy of the biceps.

There are three main muscles group in Biceps


BRACHIALIS is the most important muscle group which provides you the peaks and separation. 

Remember one thing: if you want to train your biceps only elbow flexion is not enough. Supination must be included in the exercise. I am going to share the most effective exercises here. Include these movements into your routine.

  1. INCLINE DUMBBELL CURLS (3 Sets of 6-8 Reps)

This exercise hits your LONG HEAD muscles group. In this exercise, the entire long head muscles group is engaged during the complete cycle. This particular exercise hits your long head muscles most effectively. 

2.  CONCENTRATION CURLS(3 Sets 10-12 Reps)

This exercise is for SHORT HEAD muscle groups. It is best for short head muscles because of flexing as well as rotating your arms. It helps to isolate your biceps as well.

3.  REVERSE CURLS (3 sets 12 reps)

This exercise is most crucial to building peaks of the biceps.


This is the exercise I mentioned at the beginning of the post. Most of the people don’t know about this exercise which helps your entire arms and gives you that “hunk look”. This exercise MUST be in your routine.


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  • Aditya

    December 26, 2018 @ 7:05 am

    Sir you must add short videos to demonstrate the above mentioned exercises

    • admin

      January 1, 2019 @ 10:47 am

      very soon video tutorials are available or you can contact to our expert trainers

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