The biceps brachii consists of a long head that originates from the tubercle, or bony projection, on top of the humerus, and a short head that originates from the scapula. It works during flexion and extension of the elbow, and in forearm supination. To obtain stronger biceps muscles, you will want to perform exercises that focus on those movements, which will ultimately give you a bigger and a more defined biceps muscle.
Single Leg Dumbbell Curls
This exercise challenges your arms and sense of balance, forcing you to engage your core to keep from falling over. In the standing position and with dumbbells by your sides, raise one of your legs off of the floor. Without falling over, flex your elbows, raising the dumbbells to your shoulders, and then slowly lower them back to the resting position. The slower you lower the weights, the more you challenge your biceps in eccentrically decelerating elbow extension.
Inclined Dumbbell Biceps Curls
The purpose of this exercise is to target the biceps at a different angle, strengthening and defining your biceps in a larger range of motion. First, position yourself on a bench that it is raised up about 60 to 70 degrees. Start with your arms and weights hanging straight down at your sides. Contract your biceps, flexing your elbow until the weights near your shoulders, and then slowly return the weights back to your sides. The change of angle is due to your back being in an inclined position as opposed to a straight-up position.
Overhand Preacher Curls
Begin by holding a weighted bar with an overhand grip in the standing position. Contract your biceps, bending your elbow and raising the bar up to your shoulders, and then slowly lower the bar by extending your elbows. Using an overhand grip challenges a different part of your biceps than an underhand grip does, and it also works out your forearms.
Chinups
Chinups target both the biceps muscle and the back muscles, providing an extremely challenging work out. First, find a bar that can support your weight and hang from the bar with either an over or underhanded grip. Flex your elbows, contracting your biceps, and raise yourself until your chin reaches the bar. Then, slowly lower yourself to the starting position. The chinup is an advanced exercise that requires you to lift your own weight, but most gyms today offer chinup machines that can assist you.
References
- "NASM Essentials of Personal Fitness Training"; National Academy of Sports Medicine; April 2007
- "ACE Group Fitness Instructor Manual"; American Council on Exercise; March 2007
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