Most people love to train their biceps and to flex their arms with pride at the end of each set, but not always seeing the result they expected after performing all that training. This article will help you get the desired results from your bicep workout. Discover how to get muscle mass with various biceps exercises.

Anatomy of the biceps
Before starting the best exercises for bicep training, it is important to know certain aspects required.

The biceps brachii, or biceps, is a muscle with two heads:
• long head or outer head
• short head or inner head

Briefly, the biceps make up about 1/3 of the muscle mass of your arm. There are 2 additional parts of the bicep, called the brachial and brachioradial. These are small muscles on the outside of the biceps that help in elbow flexion. Any arm flexion will work with the entire biceps muscle, but certain lifts focus only on certain parts of the muscle.

Biceps Functions
To properly train the biceps you need to understand their function and movement patterns. The biceps are tri-articulated, working on three joints. The main duty of the biceps muscle is to flex the elbow, moving the forearm towards the shoulder.

Best exercises for biceps
Barbell Curls
For those who want to focus solely on the biceps, barbell curl is the best move they can make. This is the most basic bicep exercise.

Hammer Curls
Hammer curls work the inner head of the bicep more than another type of exercise. To achieve this, the palms of the hands must face inwards. It is made with dumbbells or a barbell.

Incline Curls
The best movement for the outer head, performing the exercise on a sloping bench. This exercise isolates and lengthens the biceps more than the standing dumbbells, so you will have to use less weight.

Preacher Curls
It is the best exercise for the inner head. For this exercise, you should sit on a bench with support.

How often should I train the biceps?

The biceps are small compared to other muscle groups, so do not need the same volume of training. We advise you to perform biceps exercises for up to three non-consecutive days per week. Two days a week is a better option. Make sure you have at least one full day of rest between workouts.

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