Biceps

Biceps

Bicep exercises are classified as elbow flexion movements. Because they are all typically done by flexing at the elbow joint to lift a weight upwards in the direction of your head.

The best bicep exercises are

• Barbell Curls
• Dumbbell Curls (seated or standing)
• Preacher Curls (barbell or dumbbell)
• Incline Dumbbell Curls
• Hammer Curls
• Cable Curls

Barbell Curls

Stand with feet slightly apart, knees slightly bent, abs tight. Grasp the barbell in hand with an underhand grip. Lock elbows into the side of your torso and rest weights in your hand, on the front of the thigh.

INHALE: Curl the barbell to your shoulder.
EXHALE: Lower the barbell to starting position
one curl equals one rep.

Keeping abs tight will help protect your lower back. If your body leans backward as your curl up the weight, then the weight is too heavy. Keep elbows pressed into your sides for support and to isolate the biceps. This exercise can also be done in a seated position.

                 

Dumbbell Curls (seated or standing)

 Stand with feet slightly apart, knees slightly bent, abs tight. Grasp a dumbbell in each hand with an underhand grip. Lock elbows into the side of your torso and rest weights in your hand, on the front of the thigh.

INHALE: Curl one dumbbell to your shoulder.
EXHALE: Lower dumbbell to starting position, then curl the dumbbell in your opposite hand.
One curl on each side equals one rep.

Keeping abs tight will help protect your lower back. If your body leans backward as your curl up the weight, then the weight is too heavy. Keep elbows pressed into your sides for support and to isolate the biceps. This exercise can also be done in a seated position.

Preacher Curls (barbell or dumbbell)

Grasp dumbbell and sit on preacher bench. With arm bent and palm facing shoulder, place back of arm down on pad. Lower dumbbell until arm is fully extended. Raise dumbbell until forearm is vertical. Repeat. Continue with opposite arm.

Seat should be adjusted to allow arm pit to rest near top of pad. Back of upper arm should remain on pad throughout movement. Long head (lateral head) of biceps brachii is activated significantly more than short head (medial head) of biceps brachii since short head enters into active insufficiency as it continues to contract.

Incline Dumbbell Curls

 Sit back on 45-60 degree incline bench. With arms hanging down straight, position two dumbbells with palms facing inward.
With elbows back to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.

Hammer Curls

Setup for the alternate seated hammer curl by grabbing a flat bench or adjustable bench and placing a set of dumbbells at one end. Adjust the back to a 90 degree angle. Sit on the end of the bench with your feet out in front of you and your knees together. Pick up the dumbbells off the floor and let them hang by your sides with your palms facing your body (neutral grip). Bend the arms slightly to take the tension up in the biceps. This is the starting position for the exercise. Keeping your back straight and your elbows tucked in at your sides, slowly curl up the dumbbell in your weakest arm (this is usually your left) up as far as possible. Squeeze the bicep muscle hard, then slowly lower the dumbbell back to the starting position. Repeat this for your other arm, then repeat for desired reps.

Cable Curls

 Grasp low pulley cable bar with shoulder width under hand grip. Stand close to pulley.

With elbows to side, raise bar until forearms are vertical. Lower until arms are fully extended. Repeat.

When elbows are fully flexed, they can travel forward slightly allowing forearms to be no more than vertical. This additional movement allows for relative release of tension in muscles between repetitions.