Biceps are responsible for turning your arm in and out, elbow flexion and, to a lesser degree, shoulder flexion, according to the American Council on Exercise. Typical exercises to strengthen biceps include a pulling motion. Bicep curls can be performed up to three nonconsecutive days per week, while making sure you target all major muscle groups to keep your body well-rounded. For slim and toned biceps, lift enough weight to feel muscle fatigue after completing two sets of 12 repetitions. For larger biceps, select a heavier weight so two sets of eight repetitions cause muscle fatigue. The following exercises target the biceps muscles as well as the smaller muscle groups surrounding the biceps muscle.
Bicep Curls
Stand with your feet shoulder-width apart with dumbbells in each hand. Face your palms away from your body while keeping your elbows tucked into your ribs. Bend your elbows while bringing the dumbbells toward your shoulders. Slowly lower the dumbbells back to starting position.
Concentration Curls
Sit holding one dumbbell with your palm facing forward and the elbow position against the inner thigh, hinging forward through your hips. Lift the dumbbell by bending your elbow until you are near your shoulder. Lower back to the starting position, and repeat with your other arm. This exercise allows you to control the range of motion, speed and form without allowing too much momentum.
Hammer Curls
Standing with your feet shoulder-width apart, grip dumbbells in each hand with your palms facing in toward your body. Raise the dumbbells toward your shoulders, and slowly lower back to the starting position.
Barbell Curls
Standing with your back straight, grab the barbell with an underhand grip with your hands slightly wider than your shoulders. Contract your abdominal muscles and raise the barbell by bending your elbows while bringing the barbell up toward your shoulders. Lower back down and repeat. Keep your elbows close to your ribs for the entire movement.
References
- "Strength Training Anatomy"; Frederic Delavier; 2003
- "ACE's Essentials of Exercise Science for Fitness Professionals"; Cedric X. Bryant and Daniel J. Green; 2010
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