Doing traditional biceps curls with heavy weights will get you some big guns. But although size can be impressive, muscle definition is what really draws attention to your arsenal. To get some prime cuts, change up your biceps workout to target the muscles from different angles by incorporating alternative exercises.
The Biceps Brachii
The biceps brachii muscle is a two-headed beast located at the front of the upper arm. The long head runs along the lateral, or outside, edge of the humerus, and the short head occupies the medial, or middle, aspect of the humerus. Each head originates from a separate tendon at the scapula, merging together to share a tendinous attachment at the radius. Both heads work together to flex the elbow and rotate the forearm so that the palm faces forward, an action know as supination. However, during elbow flexion, the muscle fibers of the long head are preferentially activated, while the short head is preferentially activated during supination. Movements that combine flexion and supination load both heads, maximizing definition.
Twisting Dumbbell Curls
Stand with feet hip width apart, abs tight and knees slightly bent. Hold dumbbells at your sides with your palms facing inward. Anchor your elbows to your ribs so your shoulders do not move and begin to flex your elbows, thumbs up. As your elbows near 90 degrees, begin to rotate your forearm so your palms face upward, finishing your lift with the forearms supinated. Slowly lower in the supinated position to 90 degrees and then rotate your forearms inward as you return to your starting position.
Incline TRX Pullups
Grip TRX straps and walk your heels out until your body forms a plank, keeping your abs and leg muscles tightly contracted. Extend your elbows with your arms perpendicular to your trunk at the shoulder, palms facing each other. Bend your elbows and begin to rotate your forearms, pulling your body weight upward and drawing your wrists to your ribs, palms up. Hold this briefly and then slowly extend your elbows as you lower your body and rotate your grip inward. To increase resistance, lengthen the straps and decrease the angle between your ankles and the floor.
Crossover Cable Curls
Center your body between the posts of a cross-over cable machine. Set the cables at shoulder height and attach a "U" grip to each. Stand with your feet shoulder width in a cruciform with your arms parallel to the floor and your thumbs up. Keeping your upper arm parallel to the floor, bend your elbows and begin to rotate your forearms, ending your movement with your palms facing your ears. Hold this briefly and then slowly extend your elbows, returning to the thumbs-up position.
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