Biceps training has long been a cornerstone of upper body aesthetics and strength development. Despite the simplicity of the biceps brachii’s anatomy—comprising only two heads—many lifters fail to maximize its growth due to inefficient programming, poor exercise selection, or neglect of key physiological principles.
In this article, we’ll explore three science-backed secrets to better biceps: exercise mechanics, volume management, and neuromuscular activation. Each section is grounded in peer-reviewed research and provides actionable insights you can apply to your next workout.
Secret 1: Master the Mechanics—Train All Biceps Functions
The Two Heads and Their Roles
The biceps brachii consists of a long head and a short head. Both heads contribute to three primary functions: elbow flexion, forearm supination, and shoulder flexion. Effective biceps training must involve exercises that emphasize all three roles across various angles and ranges of motion. A 2014 study by Oliveira et al. using electromyographic (EMG) analysis found that altering shoulder position significantly affects biceps activation, demonstrating the need for variation in arm angles during training (Oliveira et al., 2014).
Why Elbow Angle Matters
Training at different elbow angles allows for preferential recruitment of different motor units. Research by Wakahara et al. (2012) showed that muscle activation and hypertrophic responses vary with joint angle due to changes in muscle length-tension relationships. For the biceps, this means including exercises at both extended and flexed shoulder positions to cover the entire contractile range of the muscle.
- Incline Dumbbell Curls (shoulder in extension): Stretch the long head and target it more specifically.
- Concentration Curls (shoulder in flexion): Preferentially activate the short head.
- EZ-Bar Curls (neutral shoulder): Provide a balanced stimulus to both heads.
A program limited to just one or two curl variations may neglect full development. A more biomechanically complete approach would include at least one movement from each shoulder position.
Supination as a Force Multiplier
The biceps is also a powerful supinator of the forearm. Exercises that incorporate or emphasize supination lead to greater activation. A 2018 study by Varedi et al. demonstrated significantly higher EMG readings when participants performed supinated curls compared to neutral or pronated grips (Varedi et al., 2018). Dumbbell curls, especially with active supination (rotating from a neutral to a supinated grip during the lift), are essential for fully engaging the biceps.
Secret 2: Volume and Frequency Are Dose-Dependent
Optimal Weekly Volume for Growth
One of the most misunderstood variables in hypertrophy programming is training volume, typically measured as sets per muscle group per week. A meta-analysis by Schoenfeld et al. (2017) confirmed a dose-response relationship between volume and hypertrophy, with 10 or more weekly sets per muscle group producing greater growth than lower volumes. For the biceps, this means training them with at least 10–15 high-effort sets per week spread across multiple sessions.
But this doesn’t mean all sets are equal. Only sets taken close to or to failure in a hypertrophic rep range (6–20 reps) count toward this effective volume. “Junk volume”—reps performed far from failure or with poor technique—should be minimized.
Frequency: Once or Twice a Week?
While traditional bro splits often dedicate one full day to arms, evidence suggests that spreading volume across multiple sessions is superior. A study by Zaroni et al. (2019) compared training a muscle once versus twice a week with equal volume and found significantly greater hypertrophy in the twice-weekly group. Increased frequency allows for better recovery between sessions, higher total quality volume, and improved skill acquisition for compound lifts.
To implement this:
- Train biceps directly twice per week, separated by at least 48 hours.
- Consider pairing biceps with back on one day and chest or shoulders on another.
- Use a mix of compound pulling and isolation exercises.
Secret 3: Focus on Tension and Mind-Muscle Connection
Mechanical Tension Is King
The primary driver of muscle hypertrophy is mechanical tension. This refers not just to the external load but to the active tension generated when a muscle contracts under stretch. A study by Schoenfeld et al. (2021) reinforced this, noting that muscle growth is optimized when exercises emphasize both stretch and load. Exercises like preacher curls, spider curls, and incline curls stretch the biceps under load and create more effective hypertrophic stimuli.
Tempo and Controlled Reps
Fast, explosive reps reduce the total time the muscle is under tension, especially during the eccentric phase, which is responsible for much of the mechanical and metabolic damage that stimulates hypertrophy. A study by Keogh et al. (1999) found that slowing down the eccentric portion of a rep (3–5 seconds) led to increased muscle fiber recruitment and more significant gains over time.
- Tempo Guidelines: 2 seconds concentric, 1-second peak contraction, 3 seconds eccentric
- Avoid swinging: Use stable body positioning to reduce momentum
- Brace and isolate: Perform curls seated or against a preacher bench when possible
The Mind-Muscle Connection Isn’t Just Bro Science
A 2018 study by Schoenfeld et al. demonstrated that lifters who consciously focused on contracting their biceps during curls gained significantly more muscle than those simply focusing on lifting the weight (Schoenfeld et al., 2018). Internal focus (thinking about squeezing the biceps) increases motor unit recruitment, particularly in smaller stabilizing fibers.
To enhance this connection:
- Watch your biceps in a mirror while training
- Use lighter loads when learning a new movement
- Squeeze hard at the peak of each rep
Conclusion
Building better biceps isn’t about chasing pump-chasing routines or endless sets of barbell curls. It requires a strategic application of exercise science. Understanding the biceps’ anatomy, leveraging the full range of motion, manipulating training volume and frequency, and focusing on mechanical tension and internal focus will yield vastly superior results to random training. Whether you’re a beginner or a seasoned athlete, these three secrets form the foundation of effective, science-based biceps training.
Bibliography
Keogh, J. W. L., Wilson, G. J., & Weatherby, R. E. (1999). A cross-sectional comparison of different resistance training techniques in the development of muscular strength and hypertrophy. Journal of Strength and Conditioning Research, 13(3), 247–253.
Oliveira, L. F., Matta, T. T., Alves, D. S., Garcia, M. A., & Vieira, T. M. (2014). Effect of the shoulder position on the biceps brachii EMG during elbow flexion. Journal of Electromyography and Kinesiology, 24(1), 123–127.
Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 35(11), 1073–1082.
Schoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. (2018). Resistance training volume enhances muscle hypertrophy but not strength in trained men. Medicine & Science in Sports & Exercise, 50(6), 1186–1195.
Schoenfeld, B. J., Fisher, J. P., Grgic, J., Haun, C., Helms, E. R., Phillips, S. M., … & Morton, R. W. (2021). Resistance training recommendations to maximize muscle hypertrophy in an athletic population: Position stand of the IUSCA. International Journal of Strength and Conditioning, 1(1), 1–14.
Varedi, M., Rezaei, A., & Ghanbarzadeh, M. (2018). Effects of grip position on electromyographic activity of upper limb muscles during resistance exercise. European Journal of Translational Myology, 28(1), 7367.
Wakahara, T., Fukutani, A., Kawakami, Y., & Yanai, T. (2012). Nonuniform muscle hypertrophy: Its relation to muscle activation in training session. Medicine & Science in Sports & Exercise, 44(6), 1120–1128.
Zaroni, R. S., Brigatto, F. A., Schoenfeld, B. J., Braz, T. V., Benvenutti, J. C., Germano, M. D., … & Aoki, M. S. (2019). High resistance-training frequency enhances muscle thickness in resistance-trained men. Journal of Strength and Conditioning Research, 33(Suppl 1), S140–S151.
