The biceps are a major muscle group found in the upper part of the arm, consisting of a long and short head. Known anatomically as the biceps brachii, the main function of this muscle group is to flex the forearm. This is also known as "elbow flexion," and you experience this movement when you bring a fork up to your mouth. To build biceps muscles, target them from various angles and use different grips to maximize muscle fiber recruitment.
Step 1
Load a barbell and curl it. Stand with your feet shoulder-width apart and hold the bar with a shoulder-width, underhand grip. Let the bar rest against your thighs at this point. Lift the bar up toward your chest by bending your elbows. Squeeze for a second and slowly lower the bar back to the front of your thighs.
Step 2
Use an incline bench to do incline curls. Lie on the bench with dumbbells in your hands and your arms hanging straight down. Turn your palms so they are facing each other and lift the dumbbells up toward your chest. Twist your wrists so your pinkies are facing each other and squeeze for a second. Slowly lower the weights back down and repeat.
Step 3
Grasp a pull-up bar with an underhand grip to do reverse pull-ups (chin-ups). Place your hands eight to 12 inches apart, bend your knees, and cross your lower legs behind your body. Pull yourself up until your chest is at the height of the bar and slowly lower yourself in a controlled motion. Fully extend your arms at the bottom point and repeat.
Step 4
Sit on the edge of a workout bench to do concentration curls. Spread your feet into a wide stance and hold a dumbbell in your right hand. Bend forward and place your right elbow on the inside of your right thigh. Let the dumbbell hang straight down toward the floor with your palm facing behind you. Curl the dumbbell up and twist your wrist so your palm is now facing up. Squeeze for a second and slowly lower the weight back to the starting point. Do a series of reps and switch arms.
Step 5
Lift the dumbbells with a hammer grip. Stand with your feet shoulder-width apart and hold the dumbbells at your sides with your palms facing in. Maintain this grip as you lift the dumbbells up toward your chest. Squeeze for a second and slowly lower the weights back down.
Tips and Warnings
- Perform 10 to 12 reps and three to four sets of the exercises. Work out three times a week on alternating days. Do triceps exercises two to three times a week to prevent muscle imbalances. Triceps dips, extensions, push-downs and close-grip bench presses are examples of exercises. You can do these on separate days, or you can mix them in with your biceps exercises. When you do barbell curls in step 1, keep your elbows and upper arms tight against your sides throughout the whole movement.
Things You'll Need
- Barbell
- Weight plates
- Dumbbells
- Incline bench
- Pull-up bar
- Workout bench
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