The biceps sit on the front of the upper arms and consist of two parts --- the brachialis and biceps brachii. The way to make these muscles grow is by doing heavy weight training exercises that involve elbow flexion. Elbow flexion takes place when you bend your elbow and reduce the angle between your humerus and forearm. Proper form is a key component to this game plan, and you have several exercises to choose from.
Barbell Curls
Barbell curls work the biceps from a standing position. A standard barbell weighs 45 lbs. and possesses plenty of room on the ends to add a sizable amount of weight. This makes the barbell curl a good mass-building exercise. Start with your feet about shoulder-width apart and hold the bar in front of your thighs with an underhand, shoulder-width grip. Keeping your upper arms tight to your sides, lift the bar up in a steady motion until your palms face your chest. Squeeze your biceps forcefully for a second, slowly lower the bar and repeat.
When performing barbell curls, a wide grip will place more emphasis on your inner biceps whereas a close grip will shift the emphasis to the outside of your biceps.
Hammer Curls
Hammer curls require the use of dumbbells and help give your biceps a fuller, more rounded look. You have the option of doing these from a standing or seated position. Hold the weights down at your sides with your palms facing in. Keeping your upper arms still, bend your elbows to move the weights and stop when they are by your shoulders. Squeeze your biceps forcefully, slowly lower the weights and repeat. For a variation, do these in an alternating motion.
Reverse Curls
Reverse curls place most of the emphasis on the brachioradialis muscle, which is found under the biceps brachii. By building up this muscle, you will give your biceps a bigger appearance and also add size to your forearms. You have the option of using a barbell or dumbbells. Begin by standing with your feet shoulder-width apart and hold the weight in front of your thighs with your palms facing your body. Steadily lift the weight up while keeping your upper arms still. Once your palms face forward, hold for a second and slower lower to the starting position.
Concentration Curls
Concentration curls work the biceps from a seated position, with your arm pinned to your leg. This takes out the possibility of swinging your hips for momentum and it causes you to really tax your biceps. Sit on a workout chair or weight bench with your legs spread apart and a dumbbell in your right hand. Carefully rest the back of your upper right arm against the inside of your right thigh and let the weight hang straight down. Keeping your upper arm still, lift the weight up by bending your elbow and squeeze your biceps for a second. Slowly lower the weight, repeat for a set of reps and switch sides. You also have the option of doing hammer concentration curls.
Chinups
When you do not have access to weights, chinups make a good option in biceps workouts. All you need is a chinup bar or equivalent apparatus to hang from, such as a high tree branch or monkey bars. What makes this exercise effective is the fact that you have to lift your entire body weight. Begin by jumping up and grasping the bar with an underhand, shoulder-width grip. Keeping your abs tight and back straight, pull yourself up as high as possible. Slowly lower yourself down until your arms are fully extended and repeat.
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