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The biceps brachii has a long head and short head, working in tandem with the brachialis and brachioradialis to flex the elbow and supinate the forearm. Balanced arm development requires training both heads.
Key movements include standing barbell curls, incline dumbbell curls (for long head stretch), preacher curls (for short head peak), and hammer curls for the brachialis.
Perform 8–12 weekly sets. Use moderate weights in the 8–12 rep range with strict form, minimizing shoulder swing and emphasizing full elbow flexion and supination at the top.