There is a biceps exercise that really isolates the short, inner bicep head, but you need to have access to a gym (or at least be creative with your home furniture), it’s called a preacher curl.
The motion to hit a biceps muscle is really going to be a curl (sometimes known as a row, but pretty much, it’s the same motion). The preacher curl really isolates that muscle by excluding the possibility of cheating by involving the shoulder.
You sit at a preacher bench with the pad securely under your armpit. Use a shoulder width grip with a straight or E-Z bar (some people feel less discomfort with the E-Z bar), and row from the low position without hyper extending, as high as possible with out flaring out your elbows. Do the whole motion with awareness of speed and form.
It’s important to keep your abs engaged and your eyes focused forward, and your upper arms in contact with the bench.
In conjunction with other biceps exercises, these exercises will help you achieve shapely upper arms.
Monday 3/29/10 Workout:
Recumbent Bike- 30 minutes
Pilaties reformer class- 55 minutes
Strength Train- back
low back row- 2 tubes
bent over barbell row- 26lb bar
single arm cable row in lunge- 1 tube
ski jumper- 1 tube
lat pulldown- 2 tubes hooked over door
Monday 3/29/10- Food Diary:
Breakfast-
3/4 cup egg white omlette with 1 cup spinach, mushrooms, onions (104 cal)
1 whole wheat english muffin, 2 tbls organic almond butter , 1 tbls sugar free jam (230 cal)
A.M. Snack-
celery (15 cal)
1/2 red sweet pepper (18 cal)
Lunch-
salad - 1 cup crab delights, 1 1/2 cup spinach, 1/2 cup steamed brocolli/cauliflower, 1 tbls sunflower seed, 4 cherry tomato (200 cal)
grapefruit ( 40 cal)
P.M. Snack-
almonds, dried fruit ( 55 cal)
1/4 cup non fat cottage cheese, 1/4 cup non fat vanilla yogurt, 1/8 cup bluberries 120 cal)
Dinner-
2 oz baked cod, 1 1/2 mahi mahi ( 100 cal)
1 cup steamed cauliflower ( 26 cal)
5 asparagus ( 20 cal)
1/2 cup mashed sweet potato ( 80 cal)
Dessert-
apple (57 cal)
protein shake (110 cal)
TOTAL CALORIES- 1265
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