Biceps Brachii肱二头肌
Function
Elbow flexion and forearm supination (curling with an underhand grip); the long head also assists shoulder flexion. The target of every curl and a key synergist in pull-ups.
Best Exercises & Form Cues
-
Chin-Up
- Equipment
- Pull-up bar (underhand)
- Sets & Reps
- 3-4 sets × 6-12 reps · rest 2 min
- How to do it
- Palms facing you, shoulder-width; set the shoulders first; pull the elbows down until the chin clears the bar; full biceps squeeze at the top; lower to straight arms.
- Common mistakes
- Kipping, partial range, excessive wrist flexion
-
Barbell Curl
- Equipment
- Barbell/EZ bar
- Sets & Reps
- 3-4 sets × 10-12 reps · rest 90 s
- How to do it
- Elbows pinned at the sides, only the forearms move; squeeze the biceps one second at the top, lower on a 3-second eccentric to full extension.
- Common mistakes
- Swinging the lower back, elbows drifting forward, partial range
-
Incline Dumbbell Curl
- Equipment
- Dumbbells + incline bench (45-60°)
- Sets & Reps
- 3 sets × 10-12 reps · rest 90 s
- How to do it
- Back on the bench, arms hanging toward the floor; keep the elbows vertical and curl to a 1-second peak; 3-second descent to a fully lengthened biceps (max stretch in the incline position).
- Common mistakes
- Elbows drifting forward (escaping the stretch), swinging, bench angle too low
-
Concentration Curl
- Equipment
- Dumbbell + seated
- Sets & Reps
- 3 sets × 10-12 reps per side · rest 60 s
- How to do it
- Seated with legs open; elbow braced against the inner thigh; only the forearm moves; at the top supinate slightly (pinky outward) to squeeze the inner biceps peak; slow descent.
- Common mistakes
- Elbow leaving the thigh, leaning back for momentum, rushing
Stretching & Recovery
- Straight-arm wall press behind (palm forward)
- Overhand table-edge press-down