The biceps area of your arm is made up of the two biceps brachii muscles, the brachialis and the brachioradialis. This muscle group primarily flexes your elbows, bringing your hands closer to your shoulders. The biceps brachii and the brachioradialis also rotate your hand so that your palm faces up. Change the intensity of your exercises to bulk up your bicep muscles by altering the weight, changing the speed, changing the range of motion and varying the angle of the shoulder joint.
Step 1
Do standing dumbbell curls. Dumbbell curls are the cornerstone exercise in a biceps training program. Perform a dumbbell curl by holding a dumbbell in each hand with your palms facing toward your thighs. Immobilize your right shoulder joint as you bend your elbow to curl the dumbbell toward your shoulder; rotate your palm as you curl the dumbbell. Lower the weight back to your thigh and perform the movement with your left arm. Continue to alternate sides for one set of six to 12 repetitions. Complete five to six sets. Use progressively heavier weights to continue to make improvements and build your biceps.
Step 2
Include preacher curls. A preacher curl machine has a chair for you to sit on, an arm pad for you to lean into and a barbell rack in front of the arm pad. Use the crooked barbell to reduce strain on your wrists and set it on the barbell rack. Adjust the chair so you are comfortably sitting down with your underarms against the edge of the arm pad. Stand up to grab the barbell using a shoulder-width grip, holding it close to your shoulders. Position your underarms against the pad and sit down. Lower the barbell, keeping a small bend in your elbows at the bottom of the movement. Do not straighten your arms. Curl the barbell back toward your shoulder and repeat the movement for one set of six to 12 reps. Complete five to six sets of preacher curls. According to a 2002 article by Brad Schoenfeld published by the National Strength and Conditioning Association, the short head of your biceps brachii is more highly engaged when your shoulder is flexed in front of you, such as during preacher curls.
Step 3
Add incline dumbbell curls. Sitting on an incline bench to perform dumbbell curls extends your shoulder joint, focusing more on the long head of your biceps brachii. Set the incline bench to 20 degrees. Hold a dumbbell in each hand as you relax your arms beside you and lean your back on the bench; keep your head off of the pad. Perform alternating dumbbell curls by curling your right arm and then your left arm. Complete five to six sets of six to 12 repetitions. Schoenfeld advises that by sitting in this position the short head of your biceps brachii is more highly activated.
Tips and Warnings
- Vary your training by using a cable pulley machine to do alternating curls. The pulley maintains tension on the biceps, further stimulating them to grow.
- Stabilize your core by sucking your navel toward your spine to reduce risk of injury to your lower back. Do not swing your trunk to curl the dumbbells. If you must swing, decrease the amount of weight you are using.
Things You'll Need
- Dumbbells
- Preacher machine
- Crooked barbell
- Adjustable incline bench
References
- “Anatomy & Physiology”; Gary Thibodeau, Ph.D. and Kevin Patton, Ph.D.; 2007
- “Strength and Conditioning Journal”; How Intrinsic and Extrinsic Factors Influence the Intensity of a Biceps Curl; Raoul Reiser II, PhD et al; Oct. 2007
- “Strength and Conditioning Journal”; Accentuating Muscular Development Through Active Insufficiency and Passive Tension; Brad Schoenfeld; Aug. 2002
- American College of Sports Medicine: Progression Models in Resistance Training for Adults
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