Your biceps are on the front of your upper arm. Responsible for bending your elbow, raising your arm forward at the shoulder and turning your palms upward, bigger biceps are the goal of many exercisers. There are a number of effective exercises that target your biceps and, if you lift sufficiently heavy weights, can result in muscle growth.
Barbell Curls
Barbell curls are a traditional biceps mass building exercise used by bodybuilders. Grasp a barbell with a shoulder-width underhand grip. Stand straight with your arms extended and your shoulders back. Keep your knees slightly bent and your abs tight throughout this exercise. Bend your elbows and raise the bar up to your shoulders. Hold the top position for one to two seconds before slowly returning to the starting position. Perform two to four sets of six to eight reps.
Close Grip Pull-Ups
This is a body weight exercise that challenges your biceps. Grasp a pull-up bar with an underhand grip. Your hands should be between 6 and 12 inches apart. Hang at full stretch from the bar with your arms extended and your legs slightly bent so that they are clear of the floor. Bend your arms and pull your chin up and over the bar. Slowly extend your arms and lower yourself back into the starting position. Perform two to four sets of as many repetitions as possible. Make this exercise more challenging by tying a weight around your waist.
Alternating Dumbbell Curls
Dumbbell exercises allow you to focus on one arm at a time and promote muscular balance from left to right. Take a dumbbell in each hand and let your arms hang by your sides with your hands facing inward. Keep your right arm straight and curl your left hand up to your shoulder. Turn your palm up as your elbow reaches 90 degrees. As you lower your left arm, curl your right arm up in the same fashion. Continue alternating arms for the duration of your set. Perform two to four sets of eight to 12 repetitions. Perform this exercise seated or standing.
Concentration Curls
Concentration curls isolate your biceps. Sit sideways on an exercise bench and lean forward so that your left arm is against the inside of your left thigh and your right arm is braced against your right knee for support. With a dumbbell in your left hand, bend your elbow and curl the weight up and across to your right shoulder. Perform two to four sets of eight to 12 repetitions on each arm.
References
- "Encyclopedia of Bodybuilding: The Complete A-Z Book on Muscle Building"; Robert Kennedy; 2008
- "Bodybuilding Anatomy"; Nick Evans; 2006
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