Biceps Wont Grow? Do This Then

Biceps can be one of the harder muscles to grow when on a strict training regiment. The anatomical name of the biceps muscle is biceps brachii and is composed of two muscles, long head, and short head. The biceps are technically triarticular because they work on 3 joints serving 3 different functions, Curling, forearm supination and shoulder flexion. To elicit high levels of EMG activation movements such as the chin up and barbell rows prove to be a strong contender for most optimal for growth with some even reaching up to 70% EMG activation, but in my opinion the back involvement in these exercises aids biceps in the lift and doesn't exercise their full potential. From what we know curling results in the highest levels of EMG activation in the biceps and therefore is the most ideal for growth. The benefit of curling is, unlike rowing or back involved movements we use to train biceps, it is easy to see an increase or loss in strength that is directly proportional to growth in most cases. Grip width also matters since the long head contributes to abduction and in this case elicits higher activation. The consensus in the scientific community is that close grip hinders bicep activation showing a 13% detriment in comparison to shoulder width. In any case of problems with bicep growth just remember one thing, the best therapy for stubborn biceps is curling, curling, and more curling.