The key to getting bigger biceps – and improving your overall health
When it comes to bodily attractiveness, certain muscle groups are considered more desirable than others. In an Evolutionary Psychology study, for instance, more than 500 heterosexual women rated the muscles they found most attractive in men and ranked abs, glutes, biceps, shoulders, obliques, triceps, calves, forearms, quads and pecs among the 13 most enticing muscles visually. But only biceps, glutes, abs and obliques nabbed the top four spots.
"There is a cultural and psychological emphasis on having well-defined, strong-looking arms, which the biceps heavily contribute to," says Dr. Michael Fredericson, director of the Physical Medicine and Rehabilitation division of Stanford University.
Along with their visual appeal, having bigger biceps can make one healthier and improve athletic performance. Here's what bicep muscles are – plus how to get them for yourself.
What are biceps?
The biceps brachii, commonly just called biceps, "is a large, thick muscle of the ventral or front side of the upper arm," says Dr. Danielle Ponzio, an orthopedic surgeon at the Thomas Jefferson University Hospital in Philadelphia. She explains that the muscle is made up of two heads – one called the long head, the other called the short head – which begin on the shoulder blade and attach at the forearm.
The purpose of the biceps is to flex the upper arm and help with forearm supination. "Flexing is when you move your forearm toward your body and supination is how you rotate your forearm," explains Brad Schoenfeld, a professor in exercise science at Lehman College of the City University of New York.
One of the advantages biceps have over other muscles is "responding relatively quickly to targeted resistance training," says Fredericson. "Consistent, dedicated workouts allow people to see noticeable growth and development in the biceps."
Noted:We all know physical fitness is crucial. But how many days weekly should you work out?
Why are strong biceps good for overall health?
This is important because having biceps can be beneficial for overall health. "Many people claim that biceps are not functional or that they are 'all for show,' but that's simply not the case," says Andy Galpin, a kinesiologist and the co-director of the Center for Sport Performance at California State University, Fullerton. He says biceps are important for both shoulder and elbow health, "and contribute to pulling, holding, carrying and a ton of other tasks involved in basic human survival, parenting, sports and so forth."
Ponzio adds that "biceps are important to almost all daily activities as nearly every use of the upper extremities incorporates these muscles."
Having biceps can also improve posture, stabilize the shoulder joint, lower one's risk of injury, improve athletic performance and be helpful with weight management goals because muscle tissue burns more than twice as many calories as fat tissue – even when the body is at rest. This is one reason that research shows that higher muscle mass can lead to a decreased risk of heart disease and other cardiovascular concerns.
Biceps can also be helpful "in boosting self-confidence and can be a source of pride and personal accomplishment," adds Fredericson.
Building muscle isn't that easy.But consuming protein the right way is critical
How to get bigger biceps?
While there are many workouts designed to help grow these muscles, "the primary exercise to target the biceps is the arm curl," says Schoenfeld. The exercise can be done using barbells, dumbbells, resistance bands or cable weight machines. "Basic performance involves starting by holding the weight at your side, then curling it up by raising the forearms while holding the upper arms firmly at your sides," he explains. After, lower the weight back to the starting position and repeat. "The most important tip is to lift and lower the weight in a controlled fashion," he advises. "And don't swing your body during the exercise. The only part of the body that should be moving is the forearm."
When using any curl variation, Fredericson suggests starting with lower weights and higher reps before gradually adding more weight over time. "Proper nutrition – particularly protein intake – and sufficient rest and recovery also aid with this muscle growth process and can help prevent injury," he adds.
In addition to curls, Galpin says that other exercises such as lat pull-downs, diamond push-ups, dips, close grip bench press, pull-ups, bent-over rows and even lower body exercises like the deadlift can activate the biceps. "Use a variety of exercises; don't just stick to one," he suggests. "And make sure to do equal amount of work on your triceps and not only your biceps or you could face shoulder or elbow injuries from over-development or asymmetries."
Ponzio agrees. "Create a well-rounded workout regimen that targets your upper body muscles in a balanced way," she advises. "And you can avoid tears or injury to the biceps by warming up prior to exercise with plenty of stretching."