How I Teach Biceps Anatomy to My Clients: Simple Breakdowns + Workouts That Actually Work

Hey there! Like many beginners, I once thought big biceps were just about endless curls. When I first joined the gym, I relied on my natural bicep peak—friends called it ‘genetics,’ but truthfully, I had no clue how muscles worked.

When I first joined the gym, I would mindlessly pump dumbbells and barbell curls, chasing the pump.

Everything changed, when i decided to become a Certified Personal Trainer (CPT) from K11 Academy. I learned that the biceps aren’t just one muscle. Instead they are a group of three muscles — Biceps Brachii, Brachialis and Brachioradialis, with each muscle needing a targeted exercise.

For example, a 2018 study in Sports Medicine proved that hammer curls activate the brachialis 30% more than standard curls.

Now, today as a coach, I have simplified this science for beginners like you. And I hope, anyone reading this blog article get real science base knowledge about biceps anatomy along with the right exercises to target each biceps muscles group.

Let’s get started.

Wait… What Even ARE the Biceps?

Let’s get real: Everyone wants biceps that pop through their t-shirts like Arnold. But here’s the truth bomb I learned the hard way: “Big arms aren’t just about curls, they’re about understanding the individual muscle you’re working with”.

The Biceps Brachii aka simply Biceps has two heads:

• Long Head (outer bicep): Creates that iconic “peak” when you flex.
• Short Head (inner bicep): Adds thickness and width, making your arm look solid from the front.

When work together, these two biceps head – bend your elbow (flexion movement) and rotate your forearm (like a doorknob).

But here’s what most gym newbies miss: Brachialis (a muscle hiding under your biceps) and Brachioradialis (a forearm muscle) are secret players in arm size.

A Journal of Sports Sciences study found that grip position during curls (like hammer vs. supinated) shifts work between these muscles. Meaning: “How you lift matters more than how much weight you lift”.

When I first trained, I would too ego-lift heavy barbells, thinking “more weight = bigger arms.” Spoiler: My joints hated me, and my biceps stayed stubbornly flat.

Now? I teach my clients and newbies to train smarter through the following points:

• Focus on the squeeze at the top of each rep.
• Use lighter weights with controlled form (no swinging!).
• Rotate grips (overhand, neutral, underhand) to hit all angles.

Remember: It doesn’t matter if you have real big biceps like Arnold. Instead you should focus on training which gives you size along with real functionality in daily life activities such as lifting groceries, playing sports like baseball, and finally opening that stubborn pickle jar.

Biceps Anatomy: Explained Like I’m Your Coach

Let’s ditch the textbooks and understand the concept of biceps anatomy, like I’m sketching it on a whiteboard during your first training session. Trust me, once you understand and visualize how these muscles work, you’ll never train the same way again.

Stretch anyone of your arm, and visualize the muscle group using the diagram provided:

Biceps Brachii: The Two-Headed Muscle Group

Picture your biceps brachii as two ropes running from your shoulder to your elbow. It consists of two heads:

• Long Head (Outer Bicep): Starts at the top of your shoulder socket (like a “high anchor”) and creates that dynamic “peak” when you flex.
• Short Head (Inner Bicep): Anchors lower on your shoulder blade, bulking up the thickness of your arm.

What Does It Do:

• Elbow Flexion: Bending your arm (e.g., curling a dumbbell).
• Forearm Supination: Rotating your palm up (e.g., twisting a screwdriver).
• Shoulder Stabilization: Helps when lifting an object overhead (e.g., grabbing a suitcase from a high shelf).

Where Do You Use This Muscles Daily: When doing a Biceps curls with barbell or dumbbell. Or simply lifiting objects on regular basis or even as simple hand gesture.

Brachialis: The Underrated Muscle

Imagine your brachialis as a thick, flat muscle sandwiched between your biceps brachii and bone. It’s the core hidden muscle that does 70% of the heavy lifting during elbow flexion.

Why It Matters:

• Adds Arm Thickness: Makes your arms look wider from the side.
• Neutral Grip Powerhouse: Shines during hammer curls or carrying heavy grocery bags.

Where Do You Use This Muscles Daily: You use is muscle mostly when you are doing any motion related to elbow flexion like: Bringing spoon close to your mouth to eat, wearing a hat etc.

Brachioradialis aka Forearms Muscle: A Strength Powerhouse

This muscle runs from your upper arm to your wrist. It’s like a hidden muscle flexing under your skin when you make a fist.

What Does It Do:

• Elbow Flexion (Neutral Grip): Think of reverse curls movement or hoisting a backpack.
• Forearm Stability: Prevents wrist from wobbling during heavy lifts.

Where Do You Use This Muscles Daily: Whenever you are gripping and lifting an heavy object like suitcase, heavy dumbbell before the curl movement, gripping the deadlift bar etc.

Your Cheat Sheet: How to Visualize These Muscles

1. Biceps Brachii: Flex your arm at 90 degrees and rotate your palm up. The two “peaks” you see! Long head (outer) and short head (inner).
2. Brachialis: Do a hammer curl. The bulge under your biceps! That’s the brachialis muscle.
3. Brachioradialis: Grip a heavy lying dumbbell with a neutral grip. The rope-like muscle popping up on your forearm?! Bingo that the brachioradialis muscle aka forearms.

How do this information benefits you?

Most new gym-goers only chase the “mirror muscles”. But now, you know the 3 core Biceps Muscles behind every curl, carry, and jar twist. This information should make you more aware about the balanced approach you should have when creating your Biceps workout plans.

In the next section, you will learn how about some real life practical implication of these muscles.

Let’s see where do you actually use your Biceps in Real-Life

To be honest we have talk enough about the kinesiological use of biceps muscles. But do understand that your arms are not just gym accessories or tools that you have to use only in gym.

They are always working, even when you’re not flexing. Here’s how you use your biceps into everyday life (and workouts):

1. Lifting Your Kid (or Dog!): Every time you pick up something heavy willingly, your biceps brachii and brachialis kick in to bend your elbow. But if you’re jerking the weight (we’ve all done it), your brachioradialis unwillingly takes over to save your form.
2. Carrying Groceries: Remember that 10-pound rice bag? Yes, your brachialis does 70% of the work here (unwillingly), even if you’re just trying to hurry home.
3. Doing Pull-Ups: You think it’s all about your back muscles! It’s not. Your biceps brachii (willingly) help pull your chin over the bar. If your grip slips, your brachioradialis grips tighter to save you from falling on your face.
4. Opening Tight Jars: When you twist a stubborn lid, you use your biceps brachii to supinate your forearm. But if you’re straining, your brachioradialis cramps up badly.
5. Rowing a Boat (or Rowing Machines): If you have ever been in a rowing machine. You have to pull the oar yourself and have to use your biceps to flex the elbow. But if your form collapses, your brachialis takes over, leaving you sore in weird places.

Training The Biceps, The Right Way: Science Backed Exercises

Let’s get one thing straight: Bigger arms are not built by mindless curling. And, you should not be surprised if I tell you that bigger arms muscles do not equal to more strength, in fact strength has nothing to do with the visuals of the muscles.

You See, we are here to learn about training for maximum Muscle Hypertrophy. So definitely, heavy weight curling is out of the option.

Over the years of training clients, I have always said: Form over weight. Your job as a learner is to understand Biceps muscles anatomy and about the correct exercises that will target your desired biceps muscles. That’s It.

Here are the best Hand-picked exercises to begin, for your initial training.

Note: Click On The Exercises Titles To Visit The Guide Page

1. Biceps Long Head Workouts: For Definition and Peak

The long head (outer bicep) gives you that coveted “mountain peak” when you flex. Here’s how to isolate it:

Incline Dumbbell Curls

• Why It Works: Sitting on a 45° bench, stretches the long head muscle, forcing it to work harder by restricting unnecessary momentum and putting maximum tension on long head.
• My Cue: Always choose the weight that you control without jerking the weight.
• Common Mistake: Flaring elbows—keep them tucked to maintain tension.

Drag Curls

• Why It Works: By pulling the barbell close to your body (like “dragging” it up) keeps elbows behind your torso, targets the long head more strictly.
• Pro Tip: Use a lighter weight like unloaded barbell for feeling the muscle burn.

2. Short Head Focus: Thicken Your Inner Bicep

The short head adds width to your arms. Here’s how to bulk it up:

Preacher Curls

• Why It Works: The angled bench pad locks your elbows forward, hammering the short head. A Journal of Sports Science & Medicine study showed preacher curls isolate the short head better than standing curls.
• My Hack: Set the bench height so your armpits hover just above the pad

Concentration Curls

• Why It Works: Leaning forward eliminates momentum, making your short head do all the work.
• Pro Tip: Squeeze at the top for 2 seconds—no cheating!

3. Brachialis

This muscle hides under your biceps but adds serious bulk. Target it with:

Hammer Curls

• Why It Works: Neutral grip (palms facing) shifts focus to the brachialis. A Journal of Electromyography and Kinesiology study found hammer curls activate the brachialis 40% more than standard curls.
• My Cue: “Crush the dumbbell handle like you’re wringing out a towel.”

Zottman Curls

• Why It Works: Rotating from a supinated to pronated grip on the way down blasts the brachialis and forearms.
• Pro Tip: Go with lighter weight.

4. Brachioradialis: Forearms Muscles

This forearm muscle boosts grip strength and arm aesthetics. Train it with:

Reverse Curls

• Why It Works: Overhand grip forces the brachioradialis to dominate. A Journal of Strength and Conditioning Research study showed reverse curls activate this muscle 30% more than regular curls.
• My Hack: Use an EZ-bar instead of regular barbell for this exercise.

Hammer Curls (Yes, Again!)

• Why It Works: When done with a thumbs-up grip, hammer curls also target the brachioradialis.
• Pro Tip: In Eccentric phase, Pause at the bottom to eliminate momentum.

6 Mistakes I See Every Day With Biceps Training (And How to Fix Them)

Let’s get real—I’ve made these mistakes too. These are some very common mistakes beginners do when they first start their workout journey. Do not worry, these mistake can be learned by doing the exercises properly under the guidance of a Personal Trainer. But first you too need to learn and know – Are you yourself making any training mistakes (bad workout form)?

Even experienced lifters make simple mistakes that can slow gains—or worse, cause injury. Here are 6 common biceps workout errors to watch out for:

Using Too Much Weight

Trying to curl more than you can handle? That usually leads to swinging your back or using momentum. This takes tension off the biceps and puts your spine at risk. Lift with control, not ego.

Poor Elbow Position

Letting your elbows flare or move too far forward/back during curls shifts the work away from the biceps. Keep them tucked and stable for maximum muscle engagement.

Skipping Full Range of Motion

Half reps = half results. Fully extend your arms at the bottom and contract at the top. According to a 2014 Journal of Strength and Conditioning study, full range leads to greater muscle growth.

Neglecting the Brachialis and Forearms

Only doing standard curls? You’re missing out. Add hammer curls and reverse curls to hit supporting muscles that boost arm size and strength.

Training Biceps Too Often

Your biceps are small muscles—they don’t need daily workouts. If you over train these small muscles, it will cause muscular fatigue and potential case of strain and tendon issues. Training you biceps 2 sessions per week is enough for targeted hypertrophy and proper recovery.

No Mind-Muscle Connection

You are not in the gym to just lift some weight around. You need to have a solid workout plan. Just lifting weights isn’t enough. Focus more on squeezing the biceps muscles and most importantly choosing weight, that is heavy enough to allow you to do a set of 10 – 12 repetition with complete range of motion.

When you work on fixing these common mistakes, I promise that it will increase the chances of best results. It will also keep you away from any risk of injury, and make your biceps workouts far more effective.

Always train smart, Choose form over weight.

Your Final Learnings

Now that you have learned: What are Biceps Muscles? How they Function? And what exercises actualy work for the targeted muscle.

Remember, understanding biceps anatomy isn’t just for bodybuilders or professional. It’s for anyone who is serious about training smart and staying injury-free.

If you are just starting out, it is always a good idea to begin training under the guidance of a certified trainer. I would advice you to seek one to one mentorship at your local gym. No matter what your fitness level is, beginner or experienced. Never hesitate to ask for advice or a spot during your workout. It is important to support each other and build a better and safer gym environment.

Lastly, note that your body is a temple. Always respect your body, celebrate small wins, and never compare your personal journey with others.

As a certified trainers I often say, “Form over ego.” Train smart, stay kind, and always lift each other up.