The biceps are a fusiform muscle with one long and one short head spanning two joints. To fully train the biceps, we should not think about angles, but the degree of stretch. Biceps should be trained in both the shortened and fully stretched starting positions. To train in a shortened position, the arm must be perpendicular to the torso. Use bentover one-arm curls to maximize this position. For the stretched position, use incline curls. This positions the arm behind the torso, fully stretching the biceps.


Dedicate a workout to arms and train biceps first for the strongest growth stimulus. Focus on the muscle, not the weight. Keep rest periods short and reps fairly high.


The short head of the biceps originates at the coracoid process of the scapula. The long head originates on the supraglenoid tubercle. Both heads insert in the radial tuberosity on the radius and the bicipital aponeurosis.


Incline Dumbbell Curl | SETS: 3 | REPS: 10–15

One-Arm Bentover Curl | SETS: 3 | REPS: 12–15

Hammer Curl | SETS: 2 | REPS: 10–12