The biceps are located in the front portion of the upper arm. They are anatomically known as the biceps brachii muscle group. There are two heads of the biceps brachii, the long head and the short head. The biceps job is to flex the arm at the elbow and also to supinate the forearm, or rotate the palm up toward the ceiling.
Having a sculpted pair of arms indicates time put in at the gym and is usually an indicator of overall fitness. Training the biceps requires consistent effort, the use of exercises that challenge the muscle from different angles and training variety.
Use Proper Form
Using proper form while performing any exercise is critical to prevent injury. When training the biceps while standing or sitting, maintain an erect spine. Lift all weight with slow and controlled movements. Move through full range of motion. Refrain from swinging the weights to achieve a lift. When lifting heavy weight, use a spotter. If uncertain about how to perform an exercise, enlist the help of a qualified fitness professional.
Train According to Goals
If your goal is to increase the strength of the biceps, perform less than six repetitions. If your goal is to increase size and strength of the biceps muscle, perform six to eight repetitions. Perform nine to 12 repetitions to gain size in the biceps muscle group. And to increase bicep endurance perform 12 to 15 repetitions. If your goal is to increase strength, size and improve endurance, use a variety of repetition ranges.
Variety is Key
Train the biceps muscle using a variety of angles and equipment. Each piece of equipment has its own benefit. Perform standing and seated exercises. Use dumbbells, barbells, cables, medicine balls, resistance tubes and machines in your biceps training program to ensure continual gains.
Rest
As with all muscle groups, rest is necessary for growth and recovery. Allow 48 hours of rest between biceps training sessions.
References
- "Strength Training Anatomy 2nd edition"; Frederic Delavier; 2006
- Bodybuilding: Anatomy of the Biceps
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