The biceps are a muscle group found in the front of the upper arms. These muscles are often targeted in weightlifting and bodybuilding programs -- but people with long arms tend to have a harder time building noticeable muscle mass in the biceps. The biceps are responsible for flexing the arm at the elbow and they are named biceps because they have two ends referred to as "heads." The upper end attaches to the coracoid process of the scapula. The lower end attaches to the scapula at the supraglenoid tubercle.
Standing Barbell or Dumbbell Curls
This exercise can be performed with either a barbell or dumbbells and it works the biceps and forearms. Stand with feet shoulder-width apart and hold the barbell so that it hangs at arm's length. Keep your elbows as close to your torso as possible and raise the barbell to shoulder-level by bending at the elbows and moving just your forearms. If you are using dumbbells, then start with them hanging at your sides at arm's length and as you raise them to shoulder-level rotate your hands so that your palms end up facing your shoulders. Hold this position for a few seconds, then slowly lower and repeat. Do two sets of 12 to 15 reps.
Dumbbell Hammer Curls
Start by standing with feet shoulder-width apart and hold dumbbells at your sides at arm's length. Raise the dumbbells by bending at the elbows and moving only your forearms, bringing the dumbbells to shoulder-level. Do not rotate your hands during this movement. Hold this position for a few seconds, slowly lower and repeat. Do two sets of 12 to 15 repetitions.
Preacher Curls
For this exercise you will require a preacher bench and a barbell. Position yourself on the preacher bench with your upper arms resting on the pad. Have someone hand you a barbell and hold it with your palms facing up. Starting position for the exercise is with the barbell lowered so that your arms are nearly straight and you can feel a pull in your biceps. From here, raise the barbell by bending at the elbow and moving your forearms up until the barbell becomes level with your shoulders. Hold for a few seconds, then slowly lower the barbell to the starting position. Do two sets of 12 to 15 reps.
Dumbbell Concentration Curls
For this exercise you will require an exercise bench and one dumbbell. Sit on the end of the exercise bench and hold the dumbbell in one hand while resting the elbow of that same arm against the inside of the knee on the same side of the body. Hold the dumbbell so that it is hanging down and your arm is straight. Put your other hand on your opposite leg for increased support. Slowly raise the dumbbell by bending the elbow and moving the forearm until the dumbbell is at shoulder-level. Hold for a few seconds and then slowly lower to the starting position and repeat. Do the same for the other arm. 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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