The biceps with its full name being biceps brachii is called that way because it has two heads.

Both heads of the muscle arise on the scapula and join to form a single muscle belly which is attached to the upper forearm.

As you probably already know the biceps acts to flex the elbow and pretty much every guy wants bigger biceps.

So the question is how do you get them.

The obvious but false answer would be to do a bunch of biceps curls and different isolation exercises, to blast your biceps in every workout.

The problem with this is that biceps are actually a fairly small muscle group that don’t need that much and sometimes no isolation whatsoever.

You will see better total muscle growth if you focus on compound pulling exercises.

Like rows pull ups and lat pull downs.

They work the back and the biceps and also allow you to lift more total weight.

Only at the end of your workout should you add one or two bicep isolation exercises like dumbbell or easy bar curls.