The biceps are a muscle group of the upper arm. Consisting primarily of the biceps brachii, and the brachialis, your biceps' main functions are to bend your elbow, supinate (twist) your wrist, and flex your shoulder joint. Large biceps make a tremendous visual impact, and are the muscles on display during the traditional "double biceps" bodybuilder's pose.
Barbell Curl
The barbell curl is a basic exercise recommended by the American Council on Exercise for building overall biceps' size and strength. Start by standing straight up and holding a barbell with both hands at your waist and your palms facing out. Lift the weight by bending your elbows until the barbell reaches your upper chest, then lower it in a smooth, controlled manner. Keep your back straight and your upper arms at your sides.
Dumbbell Curls
Dumbbell curls allow you to strengthen your biceps by performing multiple functions within the same exercise. Dumbbell curls can be performed either standing or seated. Start by holding a dumbbell (a smaller hand weight) in each hand, at your sides, with your palms facing you. One at a time, lift the weight towards your chest while twisting your wrist so that your palm is facing you at the top of the lift. The twisting action, called supination, provides an additional stimulus to your biceps brachii.
Hammer Curls
The hammer curl is a variation of the dumbbell curl that focuses on your brachialis, which according to the National Strength and Conditioning Association, is a small but strong muscle on the outside of your upper arm. To execute the hammer curl, begin in the same start position as the standard dumbbell curl. This time, instead of twisting your wrists during the curl, keep your palm facing in for the duration of the exercise. Training your brachialis with hammer curls will build upper arm strength and give your biceps a bigger, fuller appearance.
Zotttman Curls
The Zottman curl, invented by old-time strongman George Zottman, is a method of strengthening the entire biceps muscle while focusing on the brachialis. Perform a dumbbell curl just as you normally would, pausing at the top of the lift. Before lowering the dumbbell, twist your wrist so that your palm faces the floor. Lowering the weight with your palm facing down places lots of emphasis on the brachialis.
References
- ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals, Third Edition"; Cedric X. Bryant, Daniel J. Green; 2003
- "Essentials of Strength Training and Conditioning, Third Edition"; National Strength and Conditioning Association; 2008
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