Build Your Biceps, From Every Angle

Go ahead and go to your bathroom and flex in the mirror. Is that peak looking like Mt. Everest, or Death Valley? Death Valley, I thought so, but not to worry, there is hope. Your bicep has more than one part to it. There is the short head, which is the inner part of your bicep, and not noticed as much. Then there is the long head, which is responsible for the peak when you flex. Lastly there is an underlying muscle called the Brachii, which can not be seen. In order to get fully developed biceps, you need to hit all three parts, not just one. To do this, you will need to update your bicep workout, and stop doing endless curls. Cause that's obviously not getting you anywhere, is it? Here's how to build your biceps, from every angle.

Exercises To Add To Your Workout

Wide Grip Barbell Curl
Hold onto a barbell with a wider than shoulder width grip. Curl the weight upward, and get it close to your chest. Don't swing the weight up, and don't use momentum. Slowly lower it back down.

Close Grip Barbell Curl
Hold onto a barbell with your hands about 6 inches apart. Curl the weight upward, and get it close to your chest. Don't swing the weight up, and don't use momentum. Slowly lower it back down.

Hammer Curl
Pick up two dumbbells, and hold them by your side, with your palms facing inward, toward your thighs. Curl the weight upward, and get it close to your shoulders. Don't do it too fast, or you will hit your shoulders. Hold for a moment, and slowly lower it back down. The whole motion should look like you are holding a hammer, and hitting it.

Cross Body Hammer Curl
Perform like the hammer curl. Except at the top of the movement, try and touch the dumbbell to your opposite shoulder.

Pull Up
Grab onto a bar with a shoulder width-overhand grip. Pull yourself up so that your chin is above the bar. Lower yourself back down. (If you can not complete a full rep with perfect form, do a flex arm hang)

Chin Up
Grab onto a bar with a shoulder width-underhand grip. Pull yourself up so that your chin touches the bar. Lower yourself back down. (If you can not complete a full rep with perfect form, do a flex arm hang)

Flex Arm Hang (Beginners Only)
Grab onto a bar with either an overhand or underhand shoulder width grip. Jump up so that you are at the top of the movement. Hold yourself there for as long as you can.

Integrate these into your bicep plan, and you'll be seeing results in no time. And so will the ladies.

Dedication Is Everything.