Biceps workout exercises
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The biceps are the muscles on the front of the upper arm, the biceps consist of two heads and their main function is to flex the elbow and supinate the forearm.Everyone aspires for bigger biceps as they make arms look impressive makes people notice.There are many exercises for biceps training as states under.Perform the 4 pyramid sets of these exercises at 8-10 reps each with 30 seconds rest between sets(4 exercises per day).
STANDING BARBELL CURLS
PURPOSE OF EXERCISE:To develop the overall size of the biceps.This is the most basic and popular of biceps exercises.
EXECUTION OF STANDING BARBELL CURLS
1. Stand with feet shoulder-width apart and grasp the bar with an underhand grip,hands about shoulder width apart.Let the bar hang down at arm’s
length in front of you.
2. Curl the bar out and up in a wide arc and bring it up as high as you can, with
your elbows close to the body and stationary. Keep the arc wide and long, rather than bringing the bar straight up and making the movement too easy. Fully flex at the top. Lower the weight again, following the same arc and resisting the weight all the way down until your arms are fully extended. A
small amount of bodymovement in this exercise is acceptable because
it is a mass-building movement, but this is to be kept to a minimum unless you are doing deliberate Cheat Curls. Bending forward and leaning back cut down on your range of motion.
PREACHER CURLS
PURPOSE OF EXERCISE:To develop the biceps especially the lower end.
This is especially good for anyone who has space between the lower biceps and the elbow joint, to help fill in and shape this area.Preacher Curls are an
even stricter movement than regular
Barbell Curls
EXECUTION OF PREACHER CURLS
1. Position yourself with your chest against the bench, your arms extending over it. This puts the arms at an angle, which transfers additional stress to the
lower area of the muscle. Take hold of a barbell with an underhand grip.
2. Holding your body steady, curl the bar all the way up and then lower it again to full extension, resisting the weight on the way down.You can use an E-Z curl bar for this movement, or even use the bench for One-Arm Dumbbell Curls.
Don’t lean back as you lift the bar,and deliberately flex the muscle extra hard as you come to the top of the movement, where there is littleactual stress on the biceps muscles.
DUMBBELL CURLS
PURPOSE OF EXERCISE:To build, shape, and define the biceps.Doing a standard curl with dumbbells rather than a barbell means you will use slightly less weight, but the arms are left free to move through their natural range of motion and you can achieve an even greater degree of contraction. As with Barbell Curls,you can cheat a little with this exercise, but keep it to a minimum.
EXECUTION OF DUMBBELL CURLS
1.Sit on the end of a flat bench, or against the back support of an incline bench adjusted to an upright position, a dumbbell in each hand held straight down at
arm’s length, palms turned toward your body.
2. Holding your elbows steady as unmoving pivot points, curl the weights forward and up, twisting your palms forward as you lift so that the thumbs turn to the outside and the palms are facing up. Lift the weights as high as you can and then give an extra flex of the biceps to achieve maximum contraction.
Lower the dumbbells down through the same arc, resisting the weight all the way down, until your arms are fully extended, the biceps stretched as far as possible. Twisting the wrists as you lift and lower the dumbbells causes a fuller contraction of the biceps and develops the inner biceps and separation between biceps and triceps. You can also do this exercise standing instead of seated,which will allow you to use a little more weight, although the movement will not be as strict.
CONCENTRATION CURLS
PURPOSE OF EXERCISE:To create maximum height in the biceps, especially the outside of the biceps. it is one of the best means of peaking the muscle. This is a very strict movement,but it is for height, not definition, so use as much weight as you can handle. The name Concentration Curl is significant as you really need to concentrate on the biceps contraction and on being strict to make this exercise effective.
EXECUTION OF CONCENTRATION CURLS
1. In a standing position, bend over slightly and take a dumbbell in one hand. Rest your free arm on your knee or other stationary object to stabilize yourself.
2. Curl the weight up to the deltoid and without moving the upper arm or the elbow and make certain you don’t allow your elbow to rest against your thigh. As you lift, twist the wrist so that the little finger ends up higher than the thumb. Tense the muscle fully at the top of the Curl, then lower the weight slowly, resisting it all the way down to full extension. At the top of the Curl, the biceps are taking the full stress of the weight. Don’t curl the weight to the chest-it should be curled to the shoulder.
CABLE CURLS
PURPOSE OF EXERCISE:To develop and shape the biceps, particularly
the height of the biceps peak.
EXECUTION OF CABLE CURLS
1.Attach a bar to a floor-level cable and pulley. Grasp the bar with an underhand grip, hands about shoulder width apart. Keeping your elbows fixed at your sides, extend your arms out and down until your biceps are fully stretched.
2. Curl the bar upward, not letting your elbows move, to a position just under your chin. Contract your biceps as hard as possible on top, then lower the bar slowly back down until your arms are fully extended, biceps stretched. This is not generally considered a mass exercise, so the key to doing it properly is a slow, smooth, controlled motion.
MACHINE CURLS
PURPOSE OF EXERCISE:To work the biceps through the longest range of
motion possible.When you do Curls on a machine, the movement becomes extremely strict and you are able to contract against resistance over the longest range of motion possible, from the point of full extension to that
of a full peak contraction. Because of this, Machine Curls are a shaping,
finishing exercise rather than one designed to build mass.
EXECUTION OF MACHINE CURLS
When doing Curls on any machine, position yourself with
your elbows on the pad and grasp the bar or the handles with an underhand
grip.
1. For two-handed Curls, contract the biceps and curl both arms as far as possible, feeling a full peak contraction at the top, then extend downward under full control to a point of full extension.
2. For Alternate curls, contract one arm to a point of peak contraction, extend it downward under full control to a point of full extension, then do the same with the other arm, and continue to alternate the two arms until your set is complete.
REVERSE CURLS
PURPOSE OF EXERCISE:To develop the biceps.This exercise is also good for forearm development.
EXECUTION OF REVERSE CURLS
1. Standing with your feet shoulder-width apart, grasp a barbell with an
overhand grip and hold it down in front of you at arm’s length.
2. Keeping your elbows steady, curl the weight out and up to a position
about even with your chin. Lower the weight through the same arc, resisting all the way down. Gripping the bar this way, you put the biceps in a position of mechanical disadvantage, so you will not be able to curl as much weight. The reverse grip makes the top of the forearm work very hard. Reverse Curls
for the biceps rather than the forearms do not begin with any kind of Reverse Wrist Curl.Keep the wrists steady as you curl the weight up. Notice that the thumb is kept on top of the bar.
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