The fact that the biceps is a two headed muscle (with only the long head crossing the shoulder joint) gives us a chance to influence (NOT isolate) recruitment of either. To hit the short, inner head choose exercises that either get your elbows out in front of your body (like a preacher curl or strict curl for example) or are performed from a more externally rotated shoulder position to bias the pull of the short head fibers. To hit the long head, get those elbows back even with or behind the bod
0:34
The fact that the biceps is a two headed muscle (with only the long head crossing the shoulder joint) gives us a chance to influence (NOT isolate) recruitment of either. To hit the short, inner head choose exercises that either get your elbows out in front of your body (like a preacher curl or strict curl for example) or are performed from a more externally rotated shoulder position to bias the pull of the short head fibers. To hit the long head, get those elbows back even with or behind the bod
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