In order to achieve muscular and toned biceps, do a variety of exercises to target the muscles, which are the long and short heads of the biceps brachii, and the brachialis. Combine proper exercises with a high-protein, healthful diet and adequate cardiovascular activity to get fastest results. For optimal growth and tone, the National Strength and Conditioning Association recommends lifting a weight that is heavy enough to fatigue your muscles in three sets of about eight to 12 repetitions. Train your muscles at least once or twice per week on nonconsecutive days.
Biceps Curls
Biceps curls are effective at targeting all the major muscles of the biceps. Grab dumbbells or a barbell and, with palms facing up, curl the bar toward your chest, then slowly lower it back down until your arms are almost straight. Vary your routine slightly by changing the equipment you use while still keeping the movement the same. For example, try doing biceps curls on a cable machine using a straight barbell or slightly curved barbell attachment.
Hammer Curl
A hammer curl is similar to the biceps curl, except your palms are facing your body, rather than up. Grab dumbbells in each hand to execute a hammer curl, using a motion similar to the biceps curl. For variety, try doing these on a cable machine using a rope attachment. The cable machine provides constant tension, especially during the downward movement, or eccentric movement, of the weight.
Decline Cable Curl
To do a decline cable curl, face away from the cable machine, lean forward slightly with your arm about 45 degrees behind your body, holding a single handle cable attachment. Curl the handle as close to your shoulder as you can, moving only the forearm and keeping your upper arm in the same position throughout the movement. This position of the arm provides a pre-stretch of the bicep muscles, requiring more muscular force to curl the weight in.
Concentration Curl
The concentration curl proves an ideal opportunity to lift a heavier weight. Always start with whichever arm is weaker. For example, if you are right-handed, sit on a bench holding a dumbbell in your left hand. Brace the back of your left elbow against the inside of your left knee with your arm straight. Using your leg as leverage, curl the dumbbell toward your chest. When you switch hands, do the same number of reps as you did with the weaker side, even if you feel strong enough to do more. This helps build symmetry of the muscles.
Preacher Curl
Most gyms and health clubs have a preacher curl attachment, which is a padded platform in which you can position your arms in front of you during biceps curls. The preacher curl isolates the biceps muscle and limits your range of motion by taking all the momentum out of the movement, stimulating maximum muscle growth. Use the preacher curl attachment with both barbells and dumbbells to vary your routine.
References
- BodyBuilding.com: The 5 Best Biceps Exercises for Size
- American Council on Exercise -- Exercise Library
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; Baechel, Thomas R. and Earle, Roger W; 2008
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