How to exercise the medial groove of the biceps

The biceps brachii can be divided into the inner side and the outer side, and the points of force applied by the two are different. This leads to the fact that when we exercise them, we can only take into account one part of them and ignore the other part. The inner side of the biceps brachii is probably the most easily overlooked part. So, how should the inner groove of the biceps brachii be exercised? Let’s take a look together below.

1. Upright Barbell Curl

Stand upright, hold the barbell with a medium grip (same as shoulder width) and hang it in front of your body. Keep your upper arms close to your body and bend them upward, focusing your attention on the entire biceps, and pause until your biceps are fully tightened. Then slowly and controlled the return to the original position so that the elbow is fully extended. If the arm is bent, it will be difficult to stimulate the lower end of the biceps embedded in the elbow bend. For standard repetition sets, you should deliberately straighten your arms; but for sets below 8 (when bearing heavier weights), you should keep your arms naturally flexed and extended to avoid unnecessary injuries to the elbow joints and tendons.

2. Alternating Dumbbell Curls

Stand upright (you can also sit on the end of a bench or a vertical bench with a backrest), hold dumbbells in both hands and let them hang down at your sides, with your palms facing each other and your elbows against your sides. Use your elbow as a fulcrum, bend your forearm upward while externally rotating your forearm with your palm facing upward. Raise to the highest point, tighten your biceps, and pause. Then control the restoration. Then do the same with the other arm. The purpose of external rotation of the forearm and wrist is to fully contract the biceps and exercise the medial head of the biceps to better separate the biceps.

Okay, after reading the above introduction, I believe you already know how to exercise the medial groove of the biceps. We can also adjust our diet while exercising, which can achieve twice the result with half the effort. Carbonated drinks are very bad for muscles, so it is best not to drink such drinks while exercising.