Hi Everyone

As we know the Bicep Development depends on the Elbow positions and Grip, mixing these will help in adding mass to biceps, so here are some exercises with different elbow positions and grip that will help in over all bicep development

Elbow Positions:

1) Elbows Behind Torso - Emphasis: Outer/Long Head

Exercises: Incline Dumbbell Curl

2) Elbows Even with Torso - Emphasis: Inner/Short & Outer/Long Head (works on both but can emphasis 1 head more than other)

Exercises: Standing Barbell Curl, Standing Reverse Grip Barbell Curl (Target Muscle Worked: Brachioradialis and Synergist Muscle Worked: Brachialis and Biceps Brachii), Barbell Drag Curl, Hammer Curls (Target Muscle Worked: Brachioradialis and Synergist Muscle Worked: Brachialis and Biceps Brachii), Cable Curl

3) Elbows in Front of Torso - Emphasis: Inner/Short Head

Exercises: Spider Curl, Preacher Curl,

4) Elbows at Shoulder Level - Emphasis: Inner/Short Head

Exercises: Two-Arm High-Pulley Cable Curl

Grip:

1) Close Grip - Emphasis: Outer/Long Head

Exercises: Close Grip Barbell Curl

2) Wide Grip - Emphasis: Inner/Long Head

Exercises: Wide Grip Barbell Curl

You can add variations to the exercises but using Barbell, Dumbell and Cable like Cable Preacher Curl and also adding different Grips like Close Grip Hammer Curl, Close Grip Rope Hammer Curl, Close/Wide grip preacher Curl, Concentration Curl (hits Brachialis), Dumbbell Preacher Curl etc and also body weight exercise like Underhand Grip Pullups.

 

 

Hope it helps

Cheers

Happy to see you posting some helpful information brotha!

 

I would only add that with the positioning of the elbows and torso... you can still change what you are targeting by also adjusting yoru grip.

 

But this is a great basis for beginners to see! nice!

If you would like to write articles and have them posted, send me a PM! :) #HTH

yeah elbow positioning is the main thing for bicep development, grip is just like cherry on top

 

actually i saw loads of questions that people arent able to get their biceps to grow and basically they lack some knowledge about the elbow positioning which is very important for bicep development and also exercises like standing reverse grip barbell curl, incline dumbbell curl and spider curl are underrated and not much used as you cant lift that much heavy weight but they are really very important for bicep development.

 

yeah sure i will love to write couple of articles, i will surely send you a PM regarding that.

 

thanks bro

 

 

Hey man!

 

Still thinking about writing some articles? Send me an e-mail when you can! scott@scotthermanfitness.com!

 

Chat soon!