For many exercisers, bigger, stronger biceps are an important exercise goal. While improved biceps development is sought by both sexes, men tend to want more muscular arms while women tend to prefer to develop better tone and shape. Big arms tend to be strong arms, and well-developed biceps are important to many sportsmen. Wrestlers, football players, gymnasts and rock climbers all tend to have very well developed upper arms. Although no exercise can really be described as male or female, some exercises are more popular with men.
EZ Curl
An EZ bar is cambered to place your wrists in a comfortable position for performing biceps curls. This is important if you are lifting heavy weights to build your biceps. Grasp the knurled section of the bar with an underhand grip. Stand with your feet shoulder-width apart and your arms extended so the bar is resting across the tops of your thighs. Keep your elbows pinned to your sides and bend your elbows to raise the weight up to shoulder height. Do not jerk or sway with your upper body because this reduces the tension on your biceps. Slowly lower the bar back to the starting position and repeat. Most EZ bars allow you to use a narrow or wide grip --- experiment and find the position that is most comfortable.
Chinups
Chinups are normally thought of as a back builder but they are also a very effective biceps exercise. Grasp a sturdy overhand bar with a shoulder-width underhand grip. Hang from fully extended arms and bend your legs so your feet are behind you. Drive your elbows down and back and pull yourself up until your chin is over the bar. Slowly lower yourself back to full arm extension and repeat. You can make this exercise more demanding by securing a weight around your waist or by wearing a weighted vest.
Alternating Dumbbell Curls
This exercise allows you to concentrate on one arm at a time --- this usually allows you to lift a slightly heavier weight than normal. Grasp a dumbbell in each hand and stand with the weights by your side and your hands facing inward. Bend your left arm and curl the weight up to shoulder level, rotating your wrist into a palms-up position as your elbow passes a 90-degree angle. Lower your arm back to the starting position, then immediately perform another repetition with your opposite arm. Continue alternating arms for the duration of your set.
Preacher Curls
Preacher curls were a favorite exercise of bodybuilder Larry Scott so this exercise is sometimes called Scott curls. Sit on the preacher bench and lean over so your upper arms are resting on the pads. Reach down and grasp the bar. From this stretched position, bend your arms and curl the weight up until your forearms are vertical. Slowly lower the weight back to the starting position and repeat. Make sure you stop just short of full elbow extension to protect your elbows from injury.
References
- "Encyclopedia of Bodybuilding: The Complete A-Z Book on Muscle Building"; Robert Kennedy; 2008
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
- "Designing Resistance Training Programs"; Steven J. Fleck and William J. Kraemer; 2003
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