Muscle of the month
Monthly workouts targeting specific muscles
Each month we’ll focus on a different muscle so you can learn how to train different areas of your body.
April Muscle of the Month: Biceps Brachii (Biceps)
Week 1: Introduction to the Biceps
Your biceps are the muscles that take centre stage in almost every upper body pull movement. Made up of two heads – the long head and the short head – your biceps help you flex you elbow, supinate your forearm and control movement under load.
Why they matter:
- Essential for pulling strength (think rows, chin-ups, pulling yourself up)
- Support grip and forearm endurance
- Aesthetically, they’re the muscle most associated with strong arms.
Read on as we explore the best ways to build bigger, stronger and more functional biceps!
Week Two – Biceps in every day life
Biceps in everyday life
Whether you’re carrying shopping bags, lifting kids or pulling open heavy doors, your biceps are constantly working.
Strong biceps = improved performance in:
- Pull ups
- Rows
- Deadlifts
- Climbing
Pro Tip: The stonger your biceps, the more control yo have in pulling-based movmements – both in and out of the gym.
Common Bicep Training Mistakes
Avoid:
- Swinging the weight – using momentum = less muscle activation
- Using too much weight – Heavy isn’t always better if form is off
- Not using full range of motion – Lock out and fully stretch at the bottom
- Neglecting variation – Training biceps with only one grip misses key activation.
Instead:
- Use controlled tempo (especially lowering phase)
- Mix grips – hammer, supinated, reverse
- Include isolation and compound pulling movements
- Don’t forget time under tension!
Week 3: Coming Bicep Training Mistakes
Pro Tip: Train smarter – not just harder!
Biceps and Beyond
Want bigger arms? Don’t just train biceps!
It’s true – biceps are important, but your arms are a team effort.
To build well-rounded arms, make sure you are also training:
- Triceps (they make up two-thirds of your arm size)
- Forearms (grip strength = function + size)
- Shoulders (for overall proportion and aesthetics)
And yes – strong biceps are part of the picture too:
- Pull-ups
- Rows
- Curls (all angles!)