Which head of the bicep is bigger?

The short head of your bicep is on the inside of your arm. The short head is usually the part of your biceps which helps to make your arm look bigger and fuller. Therefore, if you are trying to put more size on your arms, train your short head. On the outside of your biceps is your long head.

What are the 3 bicep heads?

While the biceps covers the front of the upper arm and consists of two heads — long and short — the triceps is the horseshoe-shaped muscle running along the back of the upper arm and has three heads — the long head on the inner arm, the lateral head on the outer arm and the medial head underneath the long head.

What exercise works the long head of the bicep?

Incline dumbbell curl

“This is a simple, common exercise and the most effective for isolating the long head of the biceps, but I see it done incorrectly time and again,” says Poliquin. “Recline on an incline bench with a dumbbell in each hand and your arms fully stretched out.

How big can biceps get naturally?

Most lifters won’t get within 5 to 10 pounds of their natural potential. Even if they do, it becomes harder to maintain that mass when you are aiming for a body fat under ten percent. Many young guns hit the gym running and pack on a fast 10 to 15 pounds of muscle.

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How do I build both bicep heads?

DIRECTIONS

  1. TRI-SET I. Do five sets of 12 reps for each move (or to failure with the narrow-grip chins), with no rest between exercises. …
  2. TRI-SET II. …
  3. 1/ INCLINE DUMBBELL CURLS. …
  4. 2/ HAMMER CURLS. …
  5. 3 NARROW-GRIP CHIN-UPS. …
  6. 1/ BARBELL CURLS. …
  7. 2/ UNDERHAND-GRIP BENTOVER ROWS. …
  8. 3/ CONCENTRATION CURLS.