The biceps brachii is the two-headed muscle located on the front of the upper arm that works to flex the elbow joint. The three best ways to train the biceps muscle are to use a combination of barbell curls, dumbbell curls and partial repetitions to thoroughly exhaust the muscle.
Barbell Curls
Barbell curls are the "meat and potatoes" of biceps exercises. They are the most basic and effective exercise for developing overall size and strength in the biceps brachii, notes Arnold Schwarzenegger, author of "Encyclopedia of Modern Bodybuilding." Stand with your feet slightly apart and grasp the barbell using an underhand grip about as wide as your shoulders. Beginning with the bar hanging down at arm's length in front of you, curl the bar up until your biceps are fully flexed and your forearms are vertical. Do not use momentum when curling the barbell. Keep your elbows tucked in close to your sides and use slow and controlled movements in both the upward and downward phases of the exercise.
Incline Curls
Incline dumbbell curls allow for a full stretch of the biceps brachii muscle. This stimulates every portion of the muscle for optimum muscle growth. Adjust an incline bench to a 45- to 60-degree angle. Sit back against the bench with your arms hanging down at your sides, holding a dumbbell in each hand with your palms facing forward. Keeping your elbows at your sides, curl one dumbbell up toward your should until your forearm is vertical. Slowly lower your arms down to starting position and repeat on the opposite arm, alternating between arms.
Partial Reps
Three-part curls or 21's are an excellent exercise that shapes and develops the biceps brachii. 21's combine partial-range curls and full-range curls into one set. This exercise will dramatically increase blood flow to the biceps and exhaust the muscle. Grasp a dumbbell in each hand and stand or sit holding the dumbbell at arm's length at your sides, with palms facing forward. Curl your arms upward, stopping halfway when your forearms are parallel to the floor, and then lower back down to starting position. Complete seven repetitions of this movement and then without stopping, curl the weight all the up way to your shoulders, then back down stopping halfway and do seven repetitions of this partial movement. Finish with seven more repetitions of dumbbell curls using a full range of motion.
Biceps Brachii Workout
Begin your biceps brachii workout with a five- to 10-minute aerobic warmup to get the blood flowing. Start with one or two warmup sets of barbell curls using a light to moderate weight for about 10 repetitions. After warming up your arms, select a weight in which muscle fatigue occurs between six and eight repetitions. Complete three sets, resting two minutes between each set. Next, perform incline dumbbells curls for three sets of eight to 12 reps, resting 60 seconds between sets. Conclude your working with two sets of 21's, resting 60 seconds between sets.
References
- ExRx.net; Dumbbell Incline Curl
- "Encyclopedia of Modern Bodybuilding"; Arnold Schwarzenegger; 1985
- "Strength Training Anatomy"; Frederic Delavier; 2001
Member Comments