The biceps, located on the front of your arms, help rotate your arms and bend your elbows. Strong biceps make it easier to lift and carry objects, while contributing to improvements in body composition and physical appearance. Powerful biceps can make it easier for you to throw a ball or engage in other athletic activities. Purchasing a few free weights enables you to do your biceps exercises at home and build strength and mass in your upper arms without going to the gym.
Hammer Curls with Pause
Step 1
Sit on the edge of a chair and rest your feet on the ground, shoulder-width apart. Hold a weight in each hand and hang your arms by your hips.
Step 2
Press your upper arms against your sides and keep them there throughout the exercise to help isolate your biceps. Turn your palms toward one another and straighten your wrists.
Step 3
Lift the weights slowly toward your shoulders and pause for three seconds when they are an inch away from your shoulders. Lower to straight and repeat until you complete your desired amount of hammer curls. Adding a pause to hammer curls further challenges your biceps in their contracted state. Adding variety to your bicep curls recruits and challenges your biceps' muscle fibers in new and different patterns. Preventing muscular adaptation through variety ensures that your biceps grow bigger and you continue to reap the benefits of your strength training.
Zottman Curls
Step 1
Stand up, hold a weight in each hand and hang your arms by your sides.
Step 2
Position your feet shoulder-width apart and bend your knees. Press your upper arms against your sides and straighten your back. Turn your palms so that your fingertips face your shoulders.
Step 3
Lift the weights to your shoulders, stopping before they make contact. Immediately, rotate your palms toward the floor and lower your arms slowly. The rotation strengthens your wrists while building your bicep muscles.
Quad Stretch with Biceps Lift
Step 1
Kneel on the ground and hold a weight in each of your hands. During this exercise, your arms remain in a lifted position and you may need to use a lower weight to accommodate this.
Step 2
Contract your abdominal muscles and, maintaining a straight back, lower your back 45 degrees behind you.
Step 3
Lift your arms four inches, lower them and repeat until you complete your desired amount of repetitions. Fitness Magazine recommends doing this to tone your arms, while building strength in your abs, thighs and stretching the top of your legs.
Tips and Warnings
- Select a weight that makes it hard to complete the last three repetitions, without sacrificing your form. Complete at least two sets and 10 repetitions of each exercise.
References
- Renssalaer Polytechnic Institute: Working Your Biceps
- American Academy of Orthopaedic Surgeons: Biceps Tendon Tear at the Shoulder
- "Fitness Magazine": Quad Stretch with Biceps Lift
- "ACE Personal Trainer Manual"; American Council on Exercise; 2003
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