BICEPS

 

My name is Linda Mallard, your exercise specialist for Exercise in Plain English.

The biceps are located in the upper arm and run from the shoulder to the elbow. Both muscles are responsible for flexing the elbow and supinating the arm. This muscle is helpful in swinging a racquet in sports like tennis, racquetball and squash.

 

There are two bicep muscles

1. Biceps brachii
2. Brachialis

 

CHIN UPS
If you don't have any equipment, the best way to work your bicep is with a chin up. It can be done on a full pull up bar or a lower bar supported by your feet. Your neighborhood park can be a great place to fine bars of different height.

Grab the bar with a reverse-grip with your hands just beyond shoulder width apart. As you exhale, pull yourself up as high as you can and then SLOWLY lower yourself down. It's important to work the exercise in both directions as the muscle is not only strong in the concentric (shortening) phase of the movement, but also in the eccentric (lengthening) phase.

 

DUMBELL CURLS
BASIC DUMBBELL CURLS
A standing bicep curl is the best version to begin with. You can also do this curl with a barbell or stretch tubing.
Weight selection: choose a weight that you can lift isolating the bicep only.

 

TECHNIQUE
Stand with feet shoulder with apart, knees soft. For added stability, you can stand in a modified lunge. Always engage your core (see core exercises and "what is the core" for more information) before beginning the curl.

 

TRAINER TIPS
Avoid arching the back or swinging the weights. The best way to build a strong bicep and/or size is to lift slowly, with control and even pause at the top, middle and bottom of the range of motion. This may mean going lighter than you otherwise thought.

 

DUMBBELL CURLS IN SUPINATION
TECHNIQUE
Hold dumbbells with palms facing inwards. Curl up and down.

 

TRAINER TIPS
Select a weight that you can lift without causing tension in your neck or shoulders or that you don't have to use momentum to lift.
Change the speed to add variety:
Curl for 4, hold for 4, return for 4.
Remember to keep your wrists straight and arms facing in for this exercise.

 

ZOTTMAN DUMBBELL CURLS
The Zottman curls adds a great shape to your biceps, challenges the forearms and strengthens the biceps to support the elbow joint through rotation.
Begin with your regular preacher style curl, at the top, rotate forearm to palm is facing down and slowly return.

 

STRETCH TUBING
All of the exercises shown can be used with a resistance tube. Resistance tubes are perfect for home and travel. The main difference is that tubing is a variable resistance. That means, the resistance increases throughout the range of motion. A dumbbell is always the same regardless of where you are in your range. The muscles are actually designed for variable resistance. Muscle are strongest in the middle and top range of an exercise. So, be sure to include either some tubing or spring work with your exercise regime.