Bicep Mechanics: Finding Tension for Strength and Size (w/ Resistance Bands)

[Adapted For At Home Workouts]:

Your upper arm muscles; biceps, triceps etc are extremely contractile muscles. In this blog we will try to effectively load these contractions. There are 22 muscles in your upper arm, both anterior and posterior. Today we are just focusing on the anterior; the two heads of the bicep, the long (lateral) and the short (medial).

The Biceps Function:

The primary function of the biceps is to create flexion at the elbow and to control extension at the elbow. The secondary function is creating supination of the fore-arm, and to a lesser extent, controlling the speed of pronation and some other cross joint flexion and abduction.

The Short and Long of the Short and Long:

So, to maximise effective loading in resistance training, we need to know how to optimally extend, flex and supinate. To do this we need to know more about the origin and insertion points of the biceps. The biceps insert on to two points of your scapula, so for all intents and purposes it crosses the shoulder to fully contract. To work the muscle hardest at its shortest, we need to abduct and flex the shoulder as seen here: ->

And to full lengthen it, we need to fully extend and externally rotate the shoulder as seen here: ->

Exercises for the Short and Long ROM:

These exercises were originally going to be an exaggerated incline dumbbell curl and a high cable curl. But given the time of publishing, it's probably more useful to more people to show the resistance band alternatives.

Resistance band bench curl: Long

Resistance band high curl: Short

These exercises are best used in conjunction with all your normal bicep isolations and compounds. Don't worry about the order of them to start with. You will have to make changes after 3-4 weeks anyway when considering your diminishing returns with regards to adaptation.

If you need to contact us for programs; from specifics like bicep ROM, to as vague as general fitness, please don't hesitate to email us at

Contact@SFitnessPlans.com for your FREE initial consultation,

50% of 1 & 3 month exercise plans (quote SFP2020) and a free resistance band Ebook.

DISCLAIMER:

The information presented in this blog is by no way intended as medical advice or as a substitute for medical counselling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions.

By continuing with the program you recognise that despite all precautions on the part of SFitnessPlans, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against SFitnessPlans, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.