What bicep exercise hits all 3 heads?

The biceps brachii muscle is a two-headed muscle that runs along the front of the upper arm. It is responsible for flexing the elbow joint and rotating the forearm. While the biceps brachii is a two-headed muscle, it is often referred to as a three-headed muscle because it also includes the brachialis muscle, which lies underneath the biceps and contributes to elbow flexion.

To target all three heads of the biceps, it is important to include a variety of exercises that emphasize different angles and ranges of motion. Here are some of the best exercises for hitting all three heads of the biceps:

1. Barbell curls: This classic exercise is great for building overall bicep mass and strength. To target all three heads of the biceps, be sure to use a full range of motion and focus on keeping your elbows close to your sides throughout the movement.
2. Hammer curls: This exercise targets the brachialis muscle, which lies underneath the biceps. To perform a hammer curl, hold a pair of dumbbells with your palms facing each other and curl the weights up toward your shoulders.
3. Preacher curls: This exercise targets the short head of the biceps, which is located on the inside of the upper arm. To perform a preacher curl, sit on a preacher bench and curl the weight up toward your shoulders while keeping your upper arms stationary.
4. Concentration curls: This exercise targets the long head of the biceps, which is located on the outside of the upper arm. To perform a concentration curl, sit on a bench with your legs spread apart and curl the weight up toward your shoulder while keeping your upper arm stationary.
5. Incline curls: This exercise targets the upper portion of the biceps and can help create a more peaked appearance. To perform an incline curl, lie on an incline bench with your arms hanging straight down and curl the weight up toward your shoulders.
6. Cable curls: This exercise allows for constant tension on the biceps and can be performed using a variety of attachments, including ropes, bars, and handles. To target all three heads of the biceps, experiment with different angles and grip widths.

When performing bicep exercises, it is important to focus on using proper form and avoiding excessive momentum. In addition, it is important to vary your routine over time to prevent plateaus and ensure continued progress. By including a variety of exercises that target all three heads of the biceps, you can maximize your gains and build strong, defined arms.