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The biceps do much more than just bend the arm at the elbow! In fact, there are four distinct movements that the bicep is responsible for, and therefore four different ways that you need to work them for maximum growth and strength!
In this video, I show you a single exercise that will allow you to hit all four movements at once!
What's up guys, Michael Kamala here, medical student at the Mayo Clinic. Today I'm going
to give you a workout that you absolutely need to include in your routine if you want to grow
your biceps. But it's imperative that you do it correctly, and for that we need to walk through
the anatomy of why it works in the first place. Most people know that the biceps flex your arm
at the elbow joint, but it actually has three other roles. Supination of the forearm, which is
bringing your arm from this position to this position. If you grab your bicep and move your
forearm like this, you'll be able to feel your bicep working. And the biceps also do flexion of
the shoulder joint, bringing your arm up, and abduction of the shoulder joint, bringing your
arm out. Today I'm going to show you a lift that I created that will combine portions of all four
motions. The bicep muscle has two heads, the long head and the short head. As you can see here,
both of the heads insert down on what's called the radial tuberosity in the forearm, but the
short head of the biceps does not run up over the humerus like the long head does. Instead it
diverts more medially to originate from what's called the coracoid process of the scapula.
So in this lift, I'm going to use that knowledge by bringing my arm out away from my body, creating
as much extension in that short head of the biceps as possible. I'm bringing the insertion point
away from the origination point. As you can see, my arm is also abducted, bringing in another
component of bicep motion. From here, I grab the resistance and combine motions of flexion and
supination. In order to really hit that supination and get full contraction, focus on bringing your
pinky in towards your face as much as possible, and actually think of trying to drive your hand
behind your head at the end of the motion. That will ensure that you're activating the full
supination potential of the muscle, especially of the short head. Another cool tweak I created here
is that once you're exhausted at the abducted position, simply rotate so that your arm is out
in front of you. This will shorten the extension and give you more power, which will allow you to
keep going for a few more reps. This also happens to bring in the fourth row of the bicep, which is
forward extension at the shoulder joint. Guys, if you thought this was helpful, please leave me a
like or a comment below. Share with your friends and make sure you subscribe to my channel so you
don't miss any of my future videos. Hit me up on instagram at gameswithoutpains underscore md.
I'll talk to you later, and remember, anatomy is power.
