Biceps 💪🏼 training- hitting short and long head.with trainers 💪🏼👟

Sure, I can help you with biceps training. To target both the short and long heads of your biceps, you'll want to include a variety of exercises in your workout routine. Here are a few exercises and tips to help you do that:

Barbell Curls: This is a great exercise to target the long head of your biceps. Use a barbell and perform curls with a shoulder-width grip.
Dumbbell Curls: To target the short head, include dumbbell curls in your routine. You can do these with a variety of grips, such as hammer curls or regular curls.
Preacher Curls: Preacher curls specifically isolate the long head of the biceps. Use a preacher bench to perform this exercise.
Concentration Curls: Concentration curls help to focus on the short head of the biceps. Sit on a bench and use a dumbbell for this exercise.
Hammer Curls: These curls target both heads of the biceps and also work the brachialis. Hold a dumbbell with a neutral grip (like holding a hammer) and curl.
Incorporate Supination and Pronation: To fully engage both heads, mix up your grip during curls. Supinate your wrist (turn your palm up) to target the short head, and pronate your wrist (turn your palm down) to engage the long head.
Use Proper Form: Maintain good form throughout your exercises to maximize biceps engagement and prevent injury.
Vary Reps and Sets: Mix up your training with different rep and set schemes to stimulate muscle growth. For example, you can do lower reps with heavier weights for strength and higher reps with lighter weights for muscle endurance.
Remember to warm up before your workout and progressively increase the weight and intensity of your exercises as you get stronger. It's also important to have a balanced workout routine that includes exercises for other muscle groups and allows for adequate rest and recovery. Working with a qualified trainer can help you create a personalized plan tailored to your goals. 💪🏼👟