Education | Dec 10, 2025
Why Balance in Training Matters
If you want real strength and that classic defined look, you can't just spam standard curls. Your arm is a complex system of multiple "heads" and muscle groups. To get results, you need to work them all.
The Biceps: Long Head vs. Short Head
- Standard Curls: Targets both heads for general mass.
- Hammer Curls: Targets the brachialis (under the bicep) and the long head, adding width to the arm.
- Incline Curls: Stretches the long head, helping with that bicep "peak."
The Triceps: 2/3 of Your Arm Mass
- Standard Pushups: Works the whole group, emphasizing the medial head.
- Diamond Pushups: Targets the lateral head (the "horseshoe" look).
- Overhead Extensions: The only way to effectively target the massive Long Head.
Grip Mechanics: Pull-ups vs. Chin-ups
- Pull-ups (Hands Wide/Overhand): Maximizes back engagement and hits the outer forearm.
- Chin-ups (Hands Close/Underhand): Heavily recruits the biceps, making it one of the best mass builders.
- Neutral Grip Pull-ups: The safest way to target the brachialis and brachioradialis.