The biceps are located at the front of the upper arm. The biceps are often worked more than other muscles, including the shoulder muscles -- properly called the deltoids. Each of these muscle groups is important and there are a number of exercises that will ensure both these muscle groups grow and become stronger. When selecting a weight for each exercise, choose one that is heavy enough that you can only lift it 12 to 15 times during each set before becoming fatigued. Do not sacrifice form for more weight.
Barbell Biceps Curl
The biceps curl is popular and it is an effective exercise for the biceps. Stand with your back straight and with your feet shoulder-width apart. With an underhand grip, hold the barbell with hands shoulder-width apart. Start the move holding the barbell in front of your thighs with your arms fully extended. Your elbows should not be locked. Raise the barbell without swinging it or bending your body backward. Your elbows should remain close to the sides of your body as the barbell is raised as far as possible in an arc. Contract your biceps at the top of the movement, then lower the barbell slowly to the starting position to complete one repetition. Do two sets of 12 to 15 repetitions.
Hammer Curls
This exercise works your biceps. Using dumbbells, hold one weight in each hand with your arms hanging at your sides. This is the starting position. With your palms facing each other, raise the dumbbells in a semi-circular motion toward the shoulders, finishing with a squeeze of the biceps. Pause, then slowly lower the weights to the starting position to complete one repetition. Your wrists should not twist, your elbows should be kept close to the body, and your upper body should remain stationary during the exercise. Do two sets of 12 to 15 repetitions.
Lateral Dumbbell Raises
Lateral dumbbell raises work your shoulders. For this exercise, stand with your feet shoulder-width apart or sit on an exercise bench. Allow your arms to hang to either side of your body with your elbows in line with the shoulder joints. Your elbows should remain slightly bent and your chest should be elevated. Raise the weights up and out, stopping when the weights and your elbows are level with your shoulders. Slowly lower the weights to the original position and repeat. Do two sets of 12 to 15 repetitions.
Arnold Dumbbell Press
The Arnold dumbbell press targets the deltoids and the rotator cuff muscles. Two dumbbells are required for this exercise. Hold the dumbbells in front of your chest with your palms facing your chest. Your elbows should be bent. This is the starting position. Raise the dumbbells by straightening your elbows and at the same time, abduct and rotate your shoulders so that once your arms are straight, your palms are facing outward. Slowly lower the dumbbells to the starting position to complete one repetition. Do two sets of 12 to 15 reps.
References
- American College of Sports Medicine Resources for the Personal Trainer, 2007
- "Bodybuilding Anatomy"; Nick Evans; 2007
- "Strength Training Anatomy"; Frederic Delavier; 2006
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