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Bicep Building Tricks
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BUILDING BICEPS - PINKIE FINGER TRICK
Did you know that you can add inches to your biceps with your little pinkie finger. This is not voodoo or mumbo jumbo. In this article, you're going to learn how you can build an impressive jaw-dropping biceps using the pinkie finger trick.
Everyone wants a pair of shirt splitting guns, however, If you want to build impressive biceps , you need to smash it from different angles. You need to work the long head, the short head of the biceps, and also the brachialis. The brachialis sits underneath the biceps, helps in the flexion of the elbow. When well trained, it can help create a wider arm.
It is difficult to isolate the brachialis, long and short head of the biceps, but there are exercises that place more emphasis on them. For instance, exercises like reverse curls or hammer curls place more stress on the brachialis while concentration curls hits the long head of the biceps more. Before learning the pinkie finger trick, let's do a little bit of the anatomy of the biceps.
THE BICEPS (BICEPS BRACHII)
The biceps is a two headed muscles of the arm, meaning that it has two heads - the long head and the short head. The long head has its origin at supraglenoid tubercle of the scapula, while the short head arises at coracoid process of the scapula. Both heads meet to form a muscle belly in the middle upper arm. The short head is the inner head while the long head is the outer head. The long head forms the peak. The peak is the muscle that pops out when you do the double back biceps pose.
THE PINKIE FINGER TRICK
We all know that the main function of the biceps is to flex the elbow, aside that, the biceps brachii also supinates the forearm ( rotate the palm upwards). I want you to perform this test:
- Flex your right arm in a neutral grip position
- Then place the other hand on your right biceps
- Rotate your palm upwards ( supinate your wrist)
If you did that, you would agree with me that the biceps contracted when the palm was supinated. Now, try this:
- Flex your right arm in a supinated position
- Then place the other hand on your biceps
- Twist your pinkie finger inward in a way that your pinkie faces your shoulder
You would notice that the biceps contracted more . Twisting your pinkie finger inward allows you to activate more muscle fibers, you would be able to activate the the biceps peak more, thereby triggering muscle growth.
SAMPLE EXERCISES
This method is suitable for dumbbell exercises like alternate biceps curls, concentration curls, incline dumbbell curls and preachers curl. If performed perfectly, it can help add more meats to your peak.
You don't need to go heavy, just pick a weight you can lift for 8-15 reps. For instance, let's say you want to perform concentration curls:
- Pick a weight that you can lift for 8-15 reps
- Then sit on the bench and place your elbow on your inner thigh
- Gently curl the dumbbell up, and turn your pinkie finger inward as you curl the dumbbell up
- Gently lower the dumbbell and repeat
ALTERNATE DUMBBELL CURL
- Stand with your feet shoulder width apart
- Grab the dumbbell with you palm facing forward
- Curl one dumbbell up to your shoulder level
- As you curl up, slowly rotate your pinkie finger inwards in a way that your pinkie faces your shoulder
- Squeeze at the top, then slowly lower the dumbbell and curl the other dumbbell up
- Make sure you don't swing the weight
PREACHERS CURL
- Grasp a dumbbell with an overhand grip (palm facing up)
- Then place your arm on the preacher-curl bench
- Curl the dumbbell up an slowly twist your pinkie finger inwards aa you bring the dumbbell up
- Contract your biceps at the top and slowly lower the dumbbell
- Repeat
INCLINE DUMBBELL BICEPS CURLS
- Grab a pair of dumbbells and sit on an incline bench
- Your palms should be facing forward
- Curl one dumbbell up and slowly twist your pinkie inwards
- Gentle lower the dumbbell and curl the other dumbbell up
- Repeat