Usually, arm muscles adapt quickly during a weight-training program. Therefore, designing a well-rounded arm-targeting routine can expedite your training goals. With help from bicep curls, you can target the muscles located at the front of your arm, between your shoulder and inner-elbow. Understanding bicep-curl anatomy and familiarizing yourself with proper form and common exercise mistakes will enable successful strength training.
Agonist Vs. Antagonist Muscles
Basic muscle anatomy provides specific vocabulary for muscles in motion. For example, agonist muscles move a body part in one direction, while an antagonist muscle returns the same body part to its original position. Therefore, each body motion contains an agonist and antagonist muscle, or group of muscles. However, agonist muscles represent main movers, while antagonist muscles assist a given movement. Furthermore, movement of a joint resulting in a decreased angle between two segments equals flexion, while movement of a joint resulting in an increased angle, or a return from flexion, requires extension.
Elbow Flexors
You can locate arm muscles by resting your arm at your side with your palm facing forward. Located at the front of your arm, your biceps brachii muscle, or biceps, rests on top of your brachialis muscle. Your biceps are named after its two heads, located at the top of your arm.. Additionally, the brachioradialis muscle lies in your forearm but attaches to your humerus bone, or slightly above your inner elbow. While biceps brachii and brachialis muscles represent primary elbow flexors, your brachioradialis muscle only assists elbow flexion when the first two muscles have instigated the movement.
Basic Bicep Curl
The first step of a basic bicep curl entails standing with your feet shoulder-width apart, while holding a dumbbell at your side, with you palm facing forward. Next, curl, or flex, your elbow so that the dumbbell moves up towards your shoulder. For the return phase, slowly lower, or extend, your elbow to reassume the starting position. During a bicep curl, your biceps brachii, brachialis and forearm flexors become agonist movers, while your triceps -- located at the back of your upper-arm, between your shoulder and elbow -- become antagonist movers.
Common Bicep Curl Mistakes
Proper exercise form ensures success and safety during a bicep curl. For example, you should not lean back during any phase of the exercise. Generally, your back muscles activate when your attempted lifting load is too heavy. You can protect your back by choosing a lifting load that can be curled, with perfect form, ten to 12 times before fatigue sets in. Additionally, your elbow should remain at your side throughout the entire exercise, without swinging in front of or behind your torso. As always, consult a doctor before beginning an exercise program.
References
- "ACE Personal Trainer Manual"; American Council on Exercise; 2003
- "Science and Practice of Strength Training"; Vladimir M. Zatsiorsky and William J. Kraemer; 2006
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