The biceps brachii are among the most popular muscle groups for weight lifters. Although significantly smaller than other muscle groups -- such as the triceps and lats -- biceps play a vital role in your ability lift and carry heavy weights. For maximum muscle growth, select a series of free-weight exercises, such as the dumbbell bicep curl, to isolate and strengthen your biceps.
Dumbbell Exercises
The American Council on Exercise recommends dumbbell curls for building muscle mass in your biceps. The hammer curl is a common biceps exercise that can be performed by standing with a dumbbell in each hand, your feet shoulder-width apart. Keep your elbows stationary as you curl the weights upward toward your shoulder while keeping your palms facing inward. The standard dumbbell bicep curl is identical to the hammer curl, except that your palms are facing upward as you lift. Select a weight that you can comfortably lift for eight to 12 repetitions, and perform three sets each session as needed.
Chinups
Thanks to innovations in exercise equipment, chinup bars can now be temporarily installed in many doorways. According to the Bodybuilding Magazine website, chinups and pullups place significant impact on the biceps in addition to other muscles in the arms, chest and shoulders. Chinups are a natural-resistance exercise that uses your body weight as resistance. For best results, fully extend your arms before repeating each repetition.
Preacher Curl
The preacher curl is a barbell exercise that involves resting your elbows on an exercise bench while lifting a weighted bar. Often practiced with a preacher curl bench and an EZ-grip barbell, the preacher curl creates a tight isolation on your biceps brachii by keeping most of your upper arm stationary. Start with lighter weights, and gradually load more barbell plates to the bar as you feel comfortable.
Safety Concerns
Talk to your doctor before beginning any rigorous strength-training regimen. Limit your biceps workouts to two to three days each week, allowing at least two days of rest between each workout. If you are unsure how to perform a weight-lifting exercise, ask a gym employee or personal trainer to instruct you and act as a spotter while you exercise.
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