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The Real Reason Your Biceps Look Flat (and How to Fix it)

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Learn more from Jeff from Athlean X.

The Real Reason Your Biceps Look Flat (and How to Fix it)

“If your biceps look flat when you flex them, I am going to show you the REAL reason why. In this video, I’m going to show you how you can get bigger biceps that don’t look deflated when you flex your arms. With Just a simple tweak to the exercises you are doing now, you can grow those biceps peaks more effectively.”

“The fact of the matter is that flat biceps comes from two problems. Body fat and a lack of biceps long head development.”

“In order to develop the most defined, aesthetic biceps possible – you need to lose excess body fat. Too much fat covering the arm will make your biceps look puffy and flat in comparison to what it would look like at a leaner body fat level.”

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“The long head of the biceps is responsible for the biceps peaks, or height of the muscle, which prevents it from looking flat or deflated. The long head of the biceps is also the part of the muscle that is most responsible for supinating the forearm. We already know that when performing bicep exercises, we need to be engaging in the act of supinating.”

The Real Reason Your Biceps Look Flat

“When it comes to building the peaks of the biceps, we need to focus on the long head and its function of supination in order to maximally grow the height of the muscle. When you curl, you need to not just supinate, but supinate with a purpose. You want to essentially resist the supination to engage the muscle to its maximum potential.”

“Now, it is worth noting that without supinating, a bicep curl is not going to target the long head as effectively as you could if actually did. Even going so far as curling with a neutral grip is going to target the brachialis. While a powerful flexor of the elbow, it is not going to be as effective at growing your bicep peak as it would if you were to actually supinate the forearm while you curled.”

“So, we know there is an important action and specific muscle that is responsible for the height of the biceps. Now, let’s use this knowledge to our advantage and make an attack plan to grow those bicep peaks.”

“To do this, let’s take a look at 3 popular pieces of equipment for performing curls that allow for the act of supination. Dumbbells, bands, and cables.”

“When doing dumbbell curls, a great way to overload supination is to offset your grip when holding the dumbbell itself. By placing the weight in your hand this way, you are allowing yourself to create more resistance against supination when you curl the dumbbell up. By doing so, this biceps exercise will have a greater engagement of the long head of the biceps.”

“Growing the bicep peak doesn’t stop with dumbbells however as we can resist supination with bands as well. By wrapping the band around your hands strategically, you are able to create resisted supination by way of tension of the band itself. By supinating against that resistance, you again are allowing for greater engagement of the biceps long head which will lead to more growth.”

The Real Reason Your Biceps Look Flat

“We’re not done yet, though. Head over to cable machine and instead of grabbing the handles as would traditionally, you again want to offset the handle in your grip so that you are basically holding the handle vertically. Instead of simply curling the cable up, which would mimic a hammer curl (targeting the brachialis), you supinate as you flex your arm up.”

“Once again, you are engaging in resisted supination, this time with just a different implement. Any biceps exercise that allows for you to supinate as you curl will require just a simple tweak in order to effectively target the biceps long head.”

“In short, resisted supination (with greater intent) and lower body fat levels are going to be the biggest drivers of generating taller biceps, letting you show off those peaks that have been hidden by improper biceps training and higher body fat percentages.”

Video – The Real Reason Your Biceps Look Flat

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