Big Biceps Inner Head Training
If you are looking to gain big arm mass and grow big biceps you need to concentrate on both heads of the biceps. In this article we will look at what are the best exercises to target the inner head of the biceps. The inner head is the bulky part of the biceps that you see from the front when you hit the front double biceps pose. Targeting your inner biceps specifically is essential for all round bicep growth and the fastest way to big arms. The inner head of the biceps is the easiest part of the biceps to hit and is also where the bulk of the biceps mass is located.
Most of the old favorite biceps exercises like standing barbell curls and standing or seated dumbbell curls will stimulate serious growth in both the inner and outer head of the biceps. The key however to targeting the inner head of the biceps is to predominantly use a close grip when using a barbell or curling the weight with your arms facing in slightly if using dumbbells.
When you want to hit the inner head of the biceps while performing a standing barbell curl you need to keep your hands closer together. Ideally you want your hands about 8 inches apart or use an EZ curl bar with the inner grip which will naturally turn you thumbs in slightly towards each other and focus the resistance more on the inner head of the biceps.
Blasting the inner head of the biceps with a dumbbell is ideally performed when standing. When curling each dumbbell while standing, curl the dumbbell in towards the middle of your body and outward. So instead of a standard dumbbell curl where the dumbbell will end up in front of your shoulder at the top of the movement, when targeting the inner head the dumbbell should end up closer to your chin when curling with both your left and right arms.
Another ideal exercise to target the inner head of the biceps is preacher curls with the EZ curl bar using the inner grip. This exercise is best performed with your arms out wide resting up against the pad of the preacher bench and your hands facing inwards and about 6 inches apart. To really feel the inner head of your biceps burn you want to squeeze your biceps at the top of the movement and lower the weight slowly as you perform each rep. The same exercise can be performed with a dumbbell using the preacher bench and curling the dumbbell slightly inward towards the middle of your body.
It’s a good idea to target both the inner and outer head of the biceps by being aware that the biceps muscle is broken into two muscles, One on the outside of your arm and one on the inner side. By specifically targeting both heads of the biceps you give yourself the greatest chance of building a full and complete set of biceps and there really is nothing like a big bulky set of thick biceps hanging off either side of your body. It’s time to turn those guns into canons.