Train your biceps by using both compound and isolation exercises for maximum results. Compound or multijoint exercises, such as the chinup and row, work your biceps and allow the use of more weight. Isolation or single-joint exercises, such as preacher curls, focus exclusively on your biceps. Consult a health care professional before beginning any exercise program.
Chinups
The chinup or pullup works your biceps through a large range of motion and fully stretches your muscles in the process. As you grip a chinning bar and move yourself up and down, the muscles that flex your elbows get a thorough workout. Never drop into the bottom of a chinup, and always use a full range of motion. To work your biceps fully, grip the bar with your palms facing you.
Barbell Rows
Barbell rows work your back, the back of your shoulders and your biceps. Grip a barbell with your hands just wider than your shoulders, lean forward, and pull the bar into your chest. Grip with your palms facing up, and lean forward until your torso is parallel to the floor. Use a full range of motion and control the weight when lowering it.
Barbell Curls
The barbell curl is a basic exercise that works your biceps. Grip a barbell with your hands just wider than your shoulders and your palms facing up. Hold the barbell in front of you with your arms straight down. Curl the bar up by bending at the elbows. Some small movement of your upper arms is acceptable to promote a greater range of motion, but your torso should remain motionless. If you are rocking to get the weight up, reduce the weight.
Dumbbell Curls
Dumbbell curls allow you to work the other aspect of your biceps: rotation of your wrists and hands. Start with your arms down at your sides, holding a dumbbell in each hand and your palms facing you. Curl the dumbbells up as you rotate your hands smoothly. At the top of the motion, your palms should be facing you.
Preacher Curls
Preacher curls allow you to focus specifically on your biceps while limiting involvement from other muscles. Sit on a bench and hold a dumbbell in one hand. With that hand between your legs, brace the elbow of your working arm against the inside of your leg to keep it from moving. Curl the dumbbell up slowly, ensuring that the only portion of your body that moves is your forearm. Perform this exercise one side at a time.
References
- "Strength Training Anatomy -- Third Edition"; Frederic Delavier; 2010
- "The New Encyclopedia of Modern Bodybuilding : The Bible of Bodybuilding, Fully Updated and Revised"; Arnold Schwarzenegger, et al.; 1999
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