Our body is a complex ecosystem of muscles, bones, blood, tissue, and thousands of other components. Together, they maintain the proper function of our bodies and let us complete our daily jobs.

Muscles are one such component. They are the fibers responsible for forming your exoskeleton. Some muscles are inside our bodies and perform basic life-saving functions, such as breathing and circulating blood.

The muscles on the outside of our body are not useless either. Our basic movements and day-to-day work are done with the assistance of these muscles. One such muscle in particular is our topic of interest today: the biceps. The biceps is a key muscle for our daily work and movements.

Modern jobs have become monotonous, and they are mostly desk jobs nowadays. As a result, the muscles of a modern person doesn’t get much work done. To keep them active, we have to exercise regularly.

Some of the muscles we work out the most are the biceps. Biceps are easy to work, and they show the results much faster than most of the other muscles.

However, if not exercised properly, the biceps might get damaged permanently, which will prevent you from carrying out basic tasks at an older age. In this article, we emphasize bicep training and give you some proper workout techniques in this regard.

Some basic knowledge about biceps

The biceps are a particular type of muscle, which is situated on our upper arms and run from our shoulders down to our elbows. It is the muscle you see towering upward when you flex your elbow.

Biceps have two parts. The long head, which is mainly the lower and the central parts of the muscle, and the short head, which is mainly the upper part of the muscle. Both parts are used to different extents.

The biceps are used for various exercises. The basic functions can be termed as: elbow flexion, which is the upward and downward movement of your arm; forearm supination which is basically flexing, the motion of putting your arms in and out; and shoulder flexion, which is only a very little amount because the biceps cover a small portion of it.

When it comes to bicep workouts, we use the term ‘working the guns’ often. For many of us, it’s about the aesthetics of the muscle. Working very little on biceps could produce great aesthetic results, which might help us socially or otherwise.

But beyond aesthetics, we have to remember, biceps have some basic functions, such as pulling, pushing, and lifting. If we do not exercise all of those aspects properly, we may lose the activity of the muscle in certain aspects at an old age.

Using barbells to lift weights must not be your only bicep exercise. Working the muscles in all different ways can only assure their longevity. Otherwise, we could see downgrading in adjoining muscles from shoulder, lower arm, elbows, and wrists. These muscles combined do most of your work that needs to be done every day. In fact, if we do not work our biceps properly, these muscles may not develop properly at all, leaving us to face certain problems at old age for sure.

Working out your biceps

One thing you have to put emphasis on while doing bicep exercises is not to put all your effort into the biceps alone. As we have talked about the complex ecology of the body, we know that many other muscles are connected with biceps. Try to follow a full-body workout technique that involves all other parts, such as a back and biceps workout.

However, if you want to just work out your biceps, you can do so following the isolation method. It is when you just work out your intended muscle and no other. As the biceps are relatively smaller than the conjoining ones, such as those from the chest area and back muscles, use lighter weights to work your bicep in isolation.

Resting is very important for bicep workouts. For various types of bicep workouts, you have to take different amounts of rest. For light and medium level weight lifting, you will need to take a day break between the workout days. For heavy lifting, the amount of rest should be at least 2 days.

While working out, you have to create certain workout routines that best fit your time, body, and threshold. Most bicep routines include exercises that require you to pull your arm inward. Most barbell flexing can be termed as a pulling routine.

Push-ups are another important part of the routine. As a freehand exercise, it is very important for muscle building, especially in the bicep area. It also helps work out other parts of the upper body muscle around the biceps that we talked about, ensuring proper growth.

Another technique is preacher curls. It is done by placing the back of your hand on a surface and then lifting barbells. This assures that the upper part of your bicep gets worked. When you curl your arm inward while they are placed on a surface, it looks like a priest praying on a pedestal, hence the name.

The reverse barbell curl is another famous part of the routine. It is when you lift the weight while holding the upper part of the handlebar. As you take it up to chest level, the upper portion of the bicep, as well as lower arm muscles, are being worked on.

Another common gym routine is to use resistance bands. You can wear one end of the band on your feet and use the other end to do usual curls. Using a resistance band for curls helps you work on various parts of the muscle throughout your body.

In this article, we tried to provide you with some proper workout techniques for a good bicep workout. You can choose how you fit them in your routine. Remember: working out your biceps properly is very important for maintaining strength later on in life.