Excercise of the week! Dense, thick Inner biceps!!

[Adam Knowlden]

The inner bicep region is invaluable in achieving ripped biceps!



Exert from "An Unmatched Analysis of The Elbow Joint & Its Surrounding Musculature Part II" by President Wilson :

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2. Inner Biceps -

A. To target this aspect, your goal will be to blast the short head. Past 90 degrees of flexion, supination torques hit this region nicely.

B. Tesch also studied differing angels on the barbell curl and found that the short head was more active than the brachialis and long head when a wide grip was taken (67). This occurred on the straight bar and easy curl bar.

C. Dr. Furlani found that "In the Movements of arm adduction against resistance, with the elbow either flexed or extended, it was only the short head of the m. biceps brachii which was active." Dr. Bajaman also found that the short head was active during internal rotation of the shoulder joint, while the long head was not. Thus, adduction and internal rotation can target this region. What you might do is start with a dumbbell at your sides, then curl it inwards and across your chest while rotating your shoulder joint inwards. This will effectively target the medial aspect of the biceps.


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Massive medial biceps will make the seperation between the tricpes and biceps more pronounced and also make the peak look much higher.



Whether the body builder is trying to create a menacing front bicep pose, or simply wanting to flex their guns to their friends, well developed medial biceps will complete the package!



(notice the well developed medial bicep and the role it plays in drawing out the symmetry between Lee's Bicep and tricep!)

Despite competing against body builders, 6-8" taller than himself, Lee Priest is able to bring arms to the table who's measurements rival his competitiors!

This is due to annhilating his arms from every angle possible. Inner bicep curls are a staple of Lee's bicep routine.

Inner bicep curl with dumbbells

This weeks exercise is going to be a spin off of that exercise; Medial Bicep Cable curls.



Attach two handles between two low cable pulleys. Station a seat between the pulleys.

As mentioned in the elbow analysis article, supination brings the medial head into strong contraction. Be sure to utilize this technique!

I also recommend 10-30 seconds of static contraction on the last rep of each set.

You'll be doing 4 sets total:

Set one and two: Incline Medial Bicep Cable curls--these will enhance the pull and leave you crying!

Set three and four: Regular Medial Bicep Cable curls. These will allow for your tired biceps to muster more strength and squeeze out some extra sets.

Good workouts fellow warriors! [img]/forum/images/graemlins/cool.gif[/img]

[XxTmL]

Nice! I do these all the time and i can vouch that its awesome for your inner biceps.

[Brad140]

Looks painful, thanks man!

[Draka49]

its a beaut.

very nice

[psaturn]

Yikes !!!

[Adam Knowlden]

Sweet sig psaturn! [img]/forum/images/graemlins/cool.gif[/img]

[ricklmf]

Can't wait to try this one! Thanks

[IronFuji]

Awesome!

[X-Factor]

So you do one on an incline, and the other is just upright?

[Venom]

I'll be doing this tonight! [img]/forum/images/graemlins/smile.gif[/img]