Advanced Bicep Techniques w/Todd Swinney

I know what some of you are going to say. The best, hardcore, mass building techniques are simple, standing straight bar curls, low reps, heavy weight. Believe me, I know that. I didn’t get to be an IFBB Pro Hall Of Fame bodybuilder without training heavy. (Although Lee Haney is known for training light.)

Simple and heavy is only part of the story. For shaping the peaks and the length of the muscle, you need to specialize, and that’s what this post is about. And if your arms are already at the size you want (and mine are for my current goals) then it’s time to think about isolating the inner and outer heads of the bicep for maximum effect.

Whether you’re adding mass or finishing touches, you will benefit from adding Todd Swinney’s recommendations to your arsenal. The bicep is not supposed to look like a big side of beef hanging from your shoulder. The main part of your bicep is made up of a long (outer) and short (inner) head, and the emphasis on these heads (along with low body fat) will in part determine the balance and quality of your bicep.

The short bicep tie-in is something some people are born with. However, the problem can sometimes appear less pronounced if you stretch and work the lower bicep. The incline dumbell curls shown below are a PERFECT way to get a full stretch, and get the full range of motion, too. It’s just a fantastic, complete bicep move.

Try all three exercises in the video below, with the higher rep range, and you’ll feel it. Sure, packing meat onto your arms is best achieved with heavy barbell training, but it takes informed, focused, detail work to build complete biceps and the complete physique.

Trying new moves may uncover something about your body. Every person is unique and training is an art and an expression, in addition to being a science. Do not stagnate and fall into dogmatic thinking, no one ever became a champion that way. Give it 110% and let me know what’s up.

Peace,

Kevin

Thanks to Raul Cruz for editing this video.

Category: Competitions