For many male exercisers developing stronger, bigger biceps is an important workout goal. Big biceps are closely associated with the image of strength, power and masculinity. There are a great many exercise that you can choose from to develop your biceps -- far too many to definitively list. There are, however, a number of exercises especially popular and more commonly performed. All biceps exercise involve elbow flexion, or elbow bending. The main difference between various biceps exercises is the position of the upper arm relative to the torso and the implement being lifted.
Barbell Curls
Performed with a straight barbell or an EZ curl bar which is bent to allow for a more comfortable wrist position, barbell curls are one of the most commonly seen biceps exercises. This exercise is performed in a standing position and is a well known biceps mass-building exercise in bodybuilding and strength training circles. It is important to keep your upper body still when performing this exercise as using your legs or back to swing the weight up reduces the effectiveness and also increases your risk of injury.
Dumbbell Curls
This exercise can be performed using both arms at the same time or using an alternating arm action -- it is a matter of personal preference. The main advantage of dumbbell curls over most other forms of biceps workout is that any left to right strength imbalances are immediately apparent and can easily be addressed by performing extra work on your weaker side. Dumbbell curls can be performed seated or standing.
Biceps Cable Curls
When you perform any free weight exercise, there comes a point where the weight is poised directly over the fulcrum which means that the tension on your muscles is minimal. Exercising with cables means that, because of the angle of resistance, there is no such "dead spot." Biceps cable exercises can be performed one arm at a time or both arms together depending on the handle attachments you have available and your personal preference.
Preacher Curls
Preacher curls require access to a preacher bench, sometimes called a Scott bench. This exercise was popularized by bodybuilding legend Larry Scott in the 1960s. Using a preacher bench fixes your upper arms in place so that you cannot use any additional muscle groups to help you lift the weight. This ensures that all of the load is placed on your biceps. Preacher curls can be performed using a barbell, dumbbells or an EZ curl bar and there are also some machines that replicate the preacher curl movement.
Narrow Grip Chinups
Unlike most forms of biceps exercise, narrow grip chinups involve lifting your body instead of lifting an external weight. The action at the elbow is the same -- it's only the direction of movement that is different. The main advantage of narrow grip chinups over barbell and dumbbell exercises is that you do not need to stabilize your spine. Often when performing curls it is your inability to keep your body upright that limits the amount of weight that you are lifting. There is no such concern with narrow grip chinups. Chinups are performed with an underhand grip, whereas pullups are performed with an overhand grip. The underhand position emphasizes the biceps, and the overhand position places greater emphasis on your lats or back muscles.
References
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
- "Dinosaur Training: Lost Secrets of Strength and Development; Brooks D Kubik; 2006
- "Encyclopedia of Bodybuilding: The Complete A-Z Book on Muscle Building" Robert Kennedy; 2008
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