Weight Training – Biceps workout (Arms – I)
Every man dreams of massive arms and popeye like forearms. The arms comprise the Biceps and Triceps. To add that massive look, it is necessary to have well-developed biceps and triceps too. Most of us concentrate on a particular muscle type, primarily the Biceps and totally ignore the Triceps.
Here are the commonly recommended Biceps routine.
The bicep muscles are developed on a full contraction. This is when the blood rushes into the biceps muscles and promote growth and subsequent repair.
Notice that in the diagram given above, the bicep is contracted and the tricep is relaxed.
You will find the commonly used bicep exercises illustrated below. Go for that massive biceps.
1) Barbell curl
Hold the barbell in both hands with the thumbs outwards. Keep the hands just outside
the hips (standard exercise).
Bend the arms, stabilise the upper body by isometric contraction of the lower back/ buttock and abdominal muscles, keep the elbows close to the sides.
By changing the width of the grip you can emphasise different parts of the biceps.
A close grip will emphasise the inner part of the biceps (caput breve), a wider grip will put more emphasis on the outer part of the biceps (caput longum).
2) Concentration curl
Sit on a bench, both legs on one side, create a solid base by putting the feet flat on the floor, keep the lower back straight and the shoulder slightly backwards.
Hold a dumbbell in one hand, turn the hand inwards, put the back of the elbow against
the inner leg.
Bend the arm, put emphasis on the upper part of the movement by an extra contraction
of the biceps.
3) Hammer curl
Hold a dumbbell in each hand, turn the hands inwards. Bend the arms keep the hands turned inwards during the entire exercise, keep the elbows close to the sides.
This exercise works both the biceps and the brachioradialis (muscle that runs over the outside of the elbow).
A variation to this exercise can be made by moving the weight to the front of the opposite shoulder.
4) Reverse Barbell curl
Hold the barbell in both hands with the thumb inwards.
Keep the hands just outside the hips.
Bend the arms, stabilise the upper body.
This exercise puts extra emphasis on the M.B rachioradialis and several wrist extensors.
5) Dumbbell curl (sitting or standing)
Hold a dumbbell in each hand, turn the hands inwards.
Bend the arms and simultaneously, turn the hand outwards (this works the biceps at both functions: bending the arm and supination of the lower arm).
At the end of the movement an extra stimulus can be given by elevating the elbow until horizontal.
Note: The sitting position has a slight advantage for isolation of the biceps as it is harder to cheat by rocking the upper body back and forward.
The standing position is preferred when the exercise is more aimed at a functional level.