Next to the chest, the biceps is the most trained muscle in the world. Especially among bodybuilders it is clear: the bigger the biceps , the better. However, besides the double bicep pose, the biceps also have other important jobs to do, such as…
Three important tasks of the biceps in sports & training
- Time-motion analysis of sprinters shows that elbow flexion initiates the sprinting motion by flexing the elbow milliseconds in front of the hip and knee. Too little power output from the elbow flexors can limit the power in the posterior chain, which is so important for sprint speed and jumping power. Thus, upper body strength, and especially elbow flexor capability, is critical for anyone looking to run fast.
- In mixed martial arts (MMA) and Brazilian Jiu-Jitsu (BJJ) , fighters with well-developed elbow bends can more easily apply specific holds and chokes, such as the rear naked choke . A good example of this is UFC fighter and YPSI athlete Peter Sobotta, who after the first 3 months of working with the YPSI in 2014 saw a big increase in elbow bend strength and was able to implement this directly in BJJ training with handles and chokes.
- Weak elbow flexors are often the limiting factor for optimal pull-up progress. An excellent indicator of this is the strength ratio of pull-ups with a supinated, shoulder-width grip to 45° incline dumbbell curls with a supinated grip. The optimal ratio is 1:0.47. Mathematically, if a 90kg man can do 3 reps of supinated, shoulder-width-grip chin-ups with an additional weight of 30kg (total weight 120kg), he should be able to do 3 reps of 45-degree incline dumbbell curls with supinated grip with a 60lb dumbbell per hand. If he's below that, his biceps are a limiting factor in chin-ups. On the other hand, if he can do more, his upper back is a limiting factor. More on curls and pull-ups here .
There are hundreds of different bicep exercises. Most trainees only select a handful and neglect the rest. Each curl variation recruits the biceps and remaining elbow flexors differently. Focusing on just a small spectrum of curl variations creates deficits. In particular, the long head of the biceps, the brachialis, the brachioradialis, and the pronator teres are underdeveloped in many athletes. This ultimately prevents progress in muscle and strength gains.
The following 5 exercises are excellent for addressing the most common deficiencies and adding more variety to standard bicep training from long, short, and EZ curls:
1. 45-degree incline Comerford curls with underhand grip
The biceps have two heads, hence the name bi zeps (lat. biceps = two-headed). It consists of the short head on the inside and the long head on the outside of the upper arm. Depending on the hand and elbow position, either the short or the long head will be recruited more - however, it is not possible to completely isolate either head.
The position of the hand and elbow determines which head is addressed more. Basically:
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The closer the hand is to the center of the body and the further the elbow is in front of the body, the stronger the recruitment of the short head of the biceps. The further the hand is positioned from the center of the body and the further the elbow is behind the body, the more you recruit the long head of the biceps.
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The Comerford curl increases the percentage of recruitment the most toward long biceps because the hand is rotated as far away from the center of the body as possible and the elbow is behind the body. It is named after Vincent Comerford. A bodybuilder from the 80's who was known for his enormous bicep development.
Crucial to execution
- In the lower position, the triceps should contract briefly. This fully extends the elbow and ensures optimal recruitment of the elbow flexors, particularly the brachialis and brachioradialis
- You should lay the back of your head on the bench and lift your breastbone towards the ceiling.
https://www.youtube.com/watch?v=jkCQjcVyzyU
2. Standing gripsfear EZ curls with a medium overhand grip
I'm a big fan of heavy grip training. In my studio, I have several barbells and a full set of thick-handled dumbbells. If you don't have this equipment, I recommend getting the Fatgripz: a rubber grip that doubles the diameter of dumbbell, barbell, and machine handles.
In addition to the Fatgripz, Gripsfear are another excellent and still unknown tool for varying the grip. It's a round rubber grip - similar in size to a tennis ball. This also enlarges the handles of dumbbells, barbells and the handles of machines. The ball shape specifically increases finger flexor recruitment; the latter are often a limiting factor in pull-ups, rows, and deadlifts.
Gripsfear EZ curls with an overhand grip primarily recruit the brachioradialis, brachialis, and finger flexors—the most underdeveloped muscles in the upper and lower arms.
Crucial to execution
- In the lower position, the triceps should contract briefly. This fully extends the elbow and ensures optimal recruitment of the elbow flexors, particularly the brachialis and brachioradialis
https://www.youtube.com/watch?v=jixsEzcpuhc
3. Standing EZ curls with middle underhand grip and chains
The use of chains in strength training was popularized in the 1990's by Louie Simmons (Westside Barbell, Ohio) under the term "accommodating resistance." Chains influence the resistance curve and ideally adapt it to the strength curve.
- Resistance Curve: This curve determines how resistance changes during the concentric phase of the rep. The resistance curve can be ascending (inclined bench curls), descending (Scott curls), or even (standing curls).
- Strength Curve: This curve determines how the strength level changes during the concentric phase of the repetition. The strength curve can be ascending (squats and bench press), descending (chin-ups), or bell-shaped (standing curls).
Chains are excellent for exercises with an ascending strength curve, such as bench presses, squats and deadlifts, to change the resistance curve so that it also increases. Example: Bench presses have a rising strength curve, meaning that you are stronger on the top than on the bottom. If you now hang chains that reach to the floor from the two ends of the barbell, the resistance curve changes to an increasing one. The further you lift the barbell, the more links in the chain lift off the floor - the weight gets heavier and the resistance increases. Conversely, the classic use of chains (chains touching the floor) for exercises with a decreasing strength curve such as curls and rows would be counterproductive - the muscles are overloaded over a smaller part of the range of motion, and the training effect thus decreases.
In the EZ curls suggested here, two chains of equal weight are attached to the ends of the EZ bar. In this case, however, the chains must not touch the ground at any time during the repetition. If the chains you have are too long, you can simply tie them up to the appropriate length with cable ties or a rope.
In this variant, the chains don't affect the resistance curve, because the chains don't touch the ground during the movement - and thus the resistance remains constant.
The function of the chains in this case is to lower the center of mass of the EZ bar. This shifts the point at which the force curve becomes overloaded upwards. Chain curls in this variation are an excellent variation for even faster gains in strength and size.
Use chains in this form for a 6-workout training cycle to maximize EZ curl performance and strength and muscle gains.
The heavier the chains are, the further down they shift the center of mass. The chains used in my studio correspond to 20-35% (per chain) of the total weight of the SZ dumbbell. Chains are available in various internet shops and at the locksmith around the corner.
Crucial to execution
- In the lower position, the triceps should contract briefly. This fully extends the elbow and ensures optimal recruitment of the elbow flexors, particularly the brachialis and brachioradialis
- The chains must hang in the air the entire time and must not touch the ground.
https://www.youtube.com/watch?v=kSCpkrKc0cE
4. 45-degree incline bench curls on the underhand grip
In principle, the resistance curve is either rising, falling, or even. A dumbbell Scott curl generally has a descending resistance curve. Resistance is highest at the start of the concentric movement and decreases as the resistance (dumbbell) moves past the pivot point (elbow joint). That's simple physics.
The main advantage of a cable pull compared to dumbbells and barbells: The gravity factor does not change the resistance curve. So if you do Scott curls with the cable instead of the dumbbell, the resistance stays the same throughout the movement. This makes it ideal to vary dumbbell, EZ and barbell exercises with the cable pull.
It sets a new stimulus for more and faster strength and muscle gains. The 45-degree incline curl on the cable pull specifically recruits the long head of the biceps in the lower -- the weaker -- range of motion.
Crucial to execution
- In the lower position, the triceps should contract briefly. This fully extends the elbow and ensures optimal recruitment of the elbow flexors, particularly the brachialis and brachioradialis
- You should lay the back of your head on the bench and lift your breastbone towards the ceiling.
https://www.youtube.com/watch?v=yBBNHHICeco
5. Seated offset grip curls with underhand grip
In addition to the position of the hand and elbow, the position of the dumbbell in the hand also has an influence on muscle recruitment. With the offset grip, the dumbbell lies in the hand so that the thumb touches the inside of the disc.
This grip shifts the center of mass in the palm of the hand toward the little finger. This increases the recruitment of the long head of the biceps during underhand grip curls.
Crucial to execution
- In the lower position, the triceps should contract briefly. This fully extends the elbow and ensures optimal recruitment of the elbow flexors, particularly the brachialis and brachioradialis
- You should lay the back of your head on the bench and lift your breastbone towards the ceiling.
https://www.youtube.com/watch?v=BCVB4cyROic
Good luck with the new stimulus for bicep training!
Image: 110m hurdles sprinter and personal trainer Jon McDowell doing 45° incline kettlebell curls with supine grip at YPSI Training Camp.