We’re Not Just for Sleeves: A Memo from Your Biceps

Hey, it’s us—the biceps. You know, the guys flexing in your rearview mirror when you check your form mid-set. We get a lot of attention, sure. But most of it’s superficial. People train us like we’re ornaments, not operators. Let’s clear that up.

We’re made up of two heads—long and short. The long head gives you that peak everyone’s chasing. The short head adds width and thickness. Together, we flex the elbow, supinate the forearm, and stabilize the shoulder more than people realize. We’re not just here for curls and compliments.

We love supination. Twist that wrist. Hammer curls are fine, but if you’re not rotating, you’re leaving gains on the table. We also love controlled eccentric work. Lower the weight like you respect us. Fast negatives are for amateurs. And volume? Sure, but with purpose. You hit us hard on back day anyway, don’t pretend we’re fresh.

What we hate? Ego curls. Swinging a barbell like it’s a kettlebell class? That’s not training. That’s trauma. Neglecting the brachialis? You want thickness? Train the muscle underneath us. We’ll look better for it. And overtraining? We’re small. We recover fast, but not if you’re hitting us every other day like we owe you something.

We’re not just here for the mirror. We’re here for function, grip, and longevity. Train us like you mean it, not like you’re filming a TikTok. And stop calling us “bis.” We’re biceps. Plural. Earn the full name.