|13 July 2003, 12:49|
Stats: V - - -
Wijde grip = lange kop meer (buiten kant)
Smalle grip = korte kop (binnen kant)
"The biceps brachii (bi'seps bra'ki-i)
The biceps is a biarticular or two-joint muscle. Simply meaning it is made of the shoulder and elbow joints. The biceps is considered to be the strongest of all the elbow flexors, especially in the supinated (palm up) position. With the palms in pronation (down) position, the effectiveness of the biceps is greatly diminished because of the disadvantageous pull of the muscle in this pronated position. In any case, pronated or supinated the same muscles are used to flex the arm.
While the biceps is only one muscle, it is made up of two distinct heads-- the long head and the short head. The long head originates at the supraglenoid tubercle which is located just under the collar bone and close to the shoulder joint. It inserts or attaches to the radius (small bone or top of the forearm) just about one inch below the elbow joint. The short head originates at the coracoid process of the scapula, which is just over the shoulder joint. It inserts at the same location as the as the long head. The biceps are responsible for flexion of the elbow joint, supination of the forearm, and weak flexion of the shoulder joint.
Even though the two heads of the biceps are one muscle they both seem to have specific functions in flexion. Brown et al. (1993) using surface electromyograms (EMG) recorded from the long and short heads of biceps brachii, found that the long head produced more EMG activity at the beginning phase of the lift when the muscle was at it's longest. Furthermore, it was found that the short head seemed to produce the most EMG activity at the top phase of the lift when the muscle was at it's shortest. While both heads are used to complete a full range of flexion, partial movements may be used either at the top or bottom of the lift to further stress the two heads of the biceps.
Now, because both the long head and the short head originate at the shoulder, rotation of the shoulder joint must have some effect on bicep training. So by changing the grip from wide to narrow we should be able to target different heads of the biceps. Right? Well, we already know that the long head works best when it is fully stretched. So obviously by rotating the shoulder laterally, the long head is streched even more. Brown (1993) and Kapandji (1982) both agreed that when the shoulder is laterally rotated, activation of the long head of the bicep is indeed increased. Furthermore, the same researchers added that when the shoulder is rotated medially, activation of the short head of the bicep increased. This simply means that a wider grip will hit the long head and a narrow grip will hit the short head.
Once again I would like to remind you that the biceps are strongest with the forearm supinated (palm up). So any curling type exercise done in this position, with a full range of movement would easily strengthen the biceps. Dumbbell curl, barbell curls, or cable curls would all be excellent exercises."
Maw een wijde greep belast de lange kop meer, terwijl een smalle greep de korte kop meer belast. Verders word de lange kop meer belast tijdens het begin van de curl en de korte kop meer tijdens het eind.
Als je dus echt de lange kop van de biceps wilt belasten kan je het best curls met een wijde greep doen en en een beperkte ROM (alleen de onderste helft van de rep)
Hammercurl ed belasten meer de brachialis (eigenlijk moet je zeggen dat ze de biceps minder belasten) Als de brachialis groet duwt deze de lange kop naar boven, waardoor je meer piek krijgt