biceps are a two-headed muscle. it's a small muscle and it will require less training to grow.
The biceps brachii, commonly known as the biceps, is a large, fusiform muscle located on the anterior aspect of the upper arm. It plays a crucial role in various arm movements, particularly flexion and supination. Here's a detailed breakdown of its anatomy:
Structure:
- Two Heads: The biceps have two distinct heads, aptly named the long head and short head:
- Long Head: Originates from the supraglenoid tubercle of the scapula (shoulder blade) and runs along a groove within the shoulder joint.
- Short Head: Originates from the coracoid process of the scapula and lies medially to the long head. https://en.wikipedia.org/wiki/Biceps
- Chin-ups: this is the best exercise as it puts all of the bodyweight on the biceps. after performing this exercise, you will get an insane pump in the biceps. if you look at gymnasts and calisthenics guys that train on bodyweight exercise. you will see they have biceps that are so well developed they compare to a bodybuilder's bicep. that's the reason the body weight training is so effective because it pushes the muscle to adapt to a new stress level. many people will argue the curls are the best exercise for the biceps. in terms of muscle recruitment chin-ups wins.