The biceps brachii muscles are among the most commonly exercised muscle groups in the arms. While some weightlifters perform biceps exercises for aesthetic benefits, building your biceps muscles plays a crucial role in increasing your overall upper body strength. For best results, select a new biceps workout every month and allow at least two days of rest between sessions.
Bicep Functions
According to the Orthopaedia website, the biceps brachii are considered a tri-articulate muscle because they work across three joints: the proximal radioulnar, humeroulnar and glenohumeral joints. By exercising your biceps you are increasing strength and endurance throughout your upper forearms, elbows and shoulders -- allowing you to lift, carry and push more effectively with your arms.
Benefits of Biceps Exercise
In addition to improved arm strength, exercising the biceps can instigate a variety of positive health effects. The Mayo Clinic cites a list of benefits associated with strength training, including developing strong bones, weight control, increased stamina, reduced risk of injury, mental clarity and the management of chronic conditions. By adopting a regular biceps exercise regimen that includes other muscle workouts -- such as the triceps, pectorals, deltoids and core muscles -- you can effectively fortify your upper body strength while improving health.
Bicep Workouts
The dumbbell biceps curl is one of the most common weightlifting exercises for targeting the biceps. The American Council on Exercise recommends performing this workout in a seated position with a dumbbell in each hand. Begin your palms facing forward and your arms resting at your sides and slowly begin lifting each dumbbell toward your shoulders. Keep your elbows stationary as you arc each dumbbell toward your shoulder, repeating until you have performed three sets of 10 to 12 repetitions. Other effective biceps workouts include pushups, chinups, barbell preacher curls and hammer curls.
Safety Concerns
Like all muscle groups, the biceps require a sufficient resting period between exercise to allow the muscle to fully recover from each workout. Enlist a gym employee or personal trainer to help guide you through your biceps training to reduce the risk of strain or injury. Talk to your doctor if you are new to strength training, or are unsure about your body's ability to withstand the rigors of a regular weightlifting regimen.
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