Your biceps brachii muscles run along the front of your upper arm, crossing both the shoulder and elbow joint. Its primary function is to flex, or bend, the elbow joint. The biceps is classified as a skeletal muscle and is striated in appearance. When a person exercises regularly and lowers their body fat so that they are very lean, you may be able to see the striations in the biceps. You cannot isolate the striations individually, but you can work the biceps so that they become more visible.
Barbell Biceps Curls
Step 1
Hold the barbell with your palms facing forward, hands slightly wider than shoulder-width apart. Keep your feet hip to shoulder-width apart with your toes pointed ahead and knees relaxed.
Step 2
Slowly bend your elbows drawing the weight up towards your shoulders. Keep your upper arms next to your body the entire movement. Squeeze your biceps at the top of the exercise.
Step 3
Lower the weight back down to the starting position in a controlled manner. Repeat the movement eight to 12 times.
Step 4
Rest 30 to 90 seconds and repeat the repetitions one to two more times for a total of three sets. Only do one set if you are a beginner, new to weight training.
Step 5
Record your exercise in your notebook. Note down the number of sets, repetitions, weight used and if the exercise was too easy or too hard so that you can adjust your workout next session.
Dumbbell Hammer Curls
Step 1
Hold one dumbbell in each hand. Your palms should face your body, with your thumbs pointed straight ahead.
Step 2
Place your feet hip to shoulder-width apart with your toes straight ahead and knees relaxed. Keep your shoulders back and your upper arms next to your body through the entire exercise.
Step 3
Bend your elbows, drawing the end of the dumbbell up to your shoulders. Squeeze your biceps at the top of the movement.
Step 4
Lower the weight back to the start position in a controlled manner. Repeat the exercise eight to 12 times total.
Step 5
Rest 30 to 90 seconds and repeat the repetitions one to two more times. Only do one set if you are a beginner. Record the results in your notebook with detail.
Incline Dumbbell Curls
Step 1
Adjust your exercise bench so that it is angled approximately 45 degrees. Hold a dumbbell in each hand and lay back on the bench with your feet flat on the floor. Let your arms hang straight down with your palms facing forward or angled slightly away from your body.
Step 2
Adjust your bench so that it is slightly more upright if you feel pain or discomfort through your shoulders. A slight stretch is okay.
Step 3
Slowly bend your elbows drawing the weight up to your shoulders. Squeeze your biceps at the top of the movement. Slowly lower the weight back down to the start position, repeating the exercise eight to 12 times.
Step 4
Rest 30 to 90 seconds and repeat the repetitions one to two more times. Do only one set if you are a beginner.
Step 5
Record the exercise in your notebook. Detail all the information so that you can adjust your next workout if necessary.
Tips and Warnings
- Train your biceps one to two times per week with at least 48 hours rest between sessions. Choose a weight that challenges you and increase it as soon as you can do 12 repetitions. Change your exercises every four to eight weeks to see continual changes to your biceps muscles. Perform cardiovascular exercise three to five days each week to lower body fat and make the striations more visible.
- Do not start with a very high weight. You may injure yourself. Do not do the maximum number of sets and repetitions right away. Gradually progress. Do not exercise if your biceps are sore from a previous workout. Wait until they heal. Stop exercising immediately if you feel any sharp or sudden pain.
Things You'll Need
- Free weights
- Adjustable exercise bench
- Pen or pencil
- Notebook
References
- "Essentials of Strength and Conditioning"; National Strength and Conditioning Association; 2008
- Loyola University Medical Education Network: Biceps Brachii
- Bodybuilding.com: The Best Biceps Workouts of the Bodybuilding.com Forums
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