The biceps, also known as the biceps brachii, is located on the front portion of your arm between the elbow and shoulder joints. The muscle consists of two heads and is primarily involved in the movement of elbow flexion. The biceps can be directly targeted through various biceps curl exercises. Depending on your experience level and training goals, heavy weights can be used to perform these exercises.
Using Heavy Weight
Using heavy weights when working out is a method of exercise for advanced lifters because it requires a solid foundation of strength, conditioning and experience. According to the American College of Sports Medicine, lifting heavy weights is for building muscular power and maximum strength. Heavy lifting is typically used for performing one-rep maximums and for powerlifting, which is a weightlifting sport that typically involves three lifts: deadlift, squat and bench press. In addition to the main three exercises, standing biceps curls with an Olympic bar is now included in various powerlifting competitions. However, when using heavy weights, the risk of injuries goes up due to the increased amount of stress placed on your joints, ligaments and tendons.
Standing Olympic Curl
This biceps exercise involves using an Olympic curl bar that weighs roughly 45 pounds and measures between 6 and 7 feet long. To perform, stand with your feet staggered as if in a walking position to prevent the torso from rocking during the curling movement. Grab the bar with an underhand grip and hands roughly shoulder-width apart. Keep your elbows tucked to your sides at all times. Raise the bar upward until your elbows just break a 90-degree angle and return to the starting position. Choose a heavy weight that will only allow you to perform this exercise for one or two sets of two to four reps.
Seated Alternating Dumbbell Curl
Traditionally, dumbbell curls are done in a seated position an alternating individual arms for each repetition. To begin, sit on an exercise chair with back support. Place your feet firmly on the ground and place the dumbbells to your sides. Grab the dumbbells with an underhand grip and tuck your elbows to your side. Lift one dumbbell until your elbow just passes a 90-degree bend. Lower that arm and then perform the curl with the other arm. Choose a weight that will only allow you to perform this exercise for one or two sets of two to four reps.
Caution
Using heavy weights places an increased amount of stress on your body. The risk of injuries, like muscle or tendon tears, rises with heavy lifting. Make sure you have someone to spot you during heavy lifting because you will be exercising at a near-maximum level, which can result in muscle fatigue and failure to complete the rep. Seek a personal trainer for guidance on proper form and personal safety. If you experience an pain during heavy lifting, stop training and seek medical attention from your doctor to determine the cause of pain.
References
- Bodybuilding.com: Exercise Guides — Bicep Exercises
- "Bodybuilding Anatomy"; Nicholas Evans; 2006
- "Strength Training Anatomy"; Frederic Delavier; 2001
- ExRx.net: Biceps Brachii
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2007
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