Known anatomically as the biceps brachii, your biceps consist of a long head and a short head. Your biceps are located on the front of your upper arm and run from the top front of your scapula to the radius bone in your forearm. Flexion of your elbow and supination of your forearm are the primary functions of your biceps brachii.
Preacher Curls
"Serious Strength Training," by Tudor Bompa, rates preacher curls performed with an Olympic barbell as the most efficient exercise for your biceps. Sit on the preacher curl bench and grasp the bar with an underhand grip, keeping your hands shoulder-width apart. Extend your arms, but do not lock out your elbows. The back of your arms rest against the angled portion of the preacher curl bench. Initiate the lift by bending your elbows, curling the barbell up toward your shoulders. Slowly lower the barbell to the starting position. Keep the back of your arms in contact with the angled surface of the bench the entire time you perform the lift.
Dumbbell Biceps Curls
Using an underhand grip, hold a dumbbell in each hand and allow your arms to hang straight down. Bending your elbows, curl both dumbbells up to shoulder height. Next, lower the dumbbells to the starting position by straightening your elbows. Make sure you do not swing the weight up from the bottom of the lift. Variations of dumbbell biceps curls include performing the lift while seated or alternating arms. Rotating your palm up as you lift emphasizes the biceps brachii's action of supinating your forearm.
Cable Supine Curl
Sit on the floor with your feet flat against the cable pulley machine. Utilizing an underhand grip with your hands shoulder-width apart, grasp the low pulley cable bar. Lie back on the floor, keeping your arms next to your ribcage. Flex your elbows and pull the bar toward your shoulders. Return to the starting position by extending your elbows and lowering the bar. Keep your arms at your sides throughout the entire lift.
Other Exercises
Biceps curl machines target the biceps brachii. Ensure these machines fit you properly by adjusting the seat height. Body-weight exercises, such as chinups also involve your biceps. Back exercises, including lat pulldowns and one-arm dumbbell rows require action from your biceps during the lift.
References
- "ACE Personal Trainer Manual"; Richard T. Cotton; 1997
- "Serious Strength Training"; Tudor O. Bompa, Lorenzo Cornachhia; 1998
- Exercise Prescription on the Net: Cable Supine Curl
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