There are three biceps muscles in your arm — the biceps brachii, brachialis and brachioradialis. The main part of your brachialis lies within the lower half of your arm, underneath your biceps brachii. Exercises which focus on this lower biceps muscle must mimic the function of your brachialis, which is to bend your elbow when your palm is faced down. If you rotate your palms to face upward, you are engaging your other biceps muscles and reducing the activation of your brachialis.
Step 1
Do EZ barbell brachialis curls first. This exercise utilizing both arms, so you can use heavy weights to maximally engage your brachialis. An EZ barbell is the crooked barbell you're likely to see at your local gym. Start with only the weight of the bar, and place your hands shoulder-width apart, palms faced down. Select the curve of the bar which is most comfortable for you. Stand with your knees slightly bent and your trunk slightly forward. Immobilize and stabilize your shoulder joints, then bend your elbows to bring the bar toward your shoulders. Return to the start position and repeat for one set of 15 repetitions. Gradually increase the weight so you can do three more sets of six to 15 reps.
Step 2
Include concentration curls. You only need one dumbbell for this exercise. Sit at the edge of a flat bench with your knees separated. Place your right elbow against the inner surface of your right thigh, bending at your hips but maintaining a flat back. Hold the dumbbell in your right hand with your palms faced down. Bend your elbow to curl the dumbbell toward your right shoulder. Perform two sets of six to 12 repetitions per arm.
Step 3
Complete alternating isometric curls. Hold a dumbbell in each hand and stand with your knees slightly bent. Keep your palms faced down, and bend your right elbow until your forearm is parallel to the floor. Hold this contraction for 10 seconds, then return to the start position. Now, bend your left elbow until your forearm is parallel to the floor, and hold for another 10 seconds. Continue alternating sides until you have completed 10 reps per side. Complete two sets of 10.
Step 4
Finish your workout with 21s. This is an exercise in which you complete 21 reps per set. Hold an EZ barbell as you did for the brachialis barbell curls. With the barbell against your thighs, curl it halfway until your forearms are parallel to the floor for seven reps. Then, start at the parallel position and curl the bar toward your shoulders, completing seven reps using this partial range of motion. Finally, start with the barbell against your thighs and curl it all the way up to your shoulders, moving through the entire range of motion for seven reps. Do two sets of 21s.
Tips and Warnings
- Include other exercises for your biceps brachii and brachioradialis to round out your biceps routine.
- Ensure you also work your triceps to reduce the risk of injury to your elbow; this can happen when one muscle group is stronger than the other.
Things You'll Need
- Crooked, or EZ, barbell
- Dumbbells
- Flat bench
References
- “Personal Trainer Manual”; American Council on Exercise; 1997
- “Anatomy & Physiology”; Gary Thibodeau and Kevin Patton; 2007
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