Building the Arms (Biceps)
As much as the other body parts are important, the biceps are without a doubt the most visible body part out there. Whether it is during the summer or the winter, short sleeve shirts are always in season. And whenever you hit the gym, there is always a need to wear those sleeveless shirts. There is a greater feeling of satisfaction when wearing a t-shirt and the sleeves are wrapped tightly around those bulging biceps.
Well- formed and shapely biceps exudes strength, power, and confidence about a person. When most individuals look in the mirror to check their physiques, an automatic pose is usually to flex their biceps. The amount of muscles that is seen on the biceps is almost as synonymous to how fit a person is.
By incorporating these biceps techniques into your exercise routine, you will be well on your way to developing well formed "bi's".
Dumbbell Curls
This exercise can either be done standing up or sitting down. This technique is great in adding shape and size to the biceps.
Starting Position
Choose a couple of manageable dumbbells and whether you want to stand or sit. If you are standing, take a shoulder width stance for better balance. For both methods, keep the back straight, abs tight, and eyes looking straight ahead with the dumbbells hanging down at your sides, with your palms facing forward.
Note: With a slight adjustment of the palms (facing
each other) you will be performing the hammer curls - the focus
of the exercise is to stretch the bicep as well as help shape
the forearms.
The Exercise
Begin by curling the dumbbells either simultaneously or alternately
up towards your shoulder using your biceps. It is important
to keep the upper body still to diminish the use of momentum.
Avoid swinging the weight to be able to curl it up. At the top
position, squeeze the bicep muscle and lower to the starting
position in a controlled manner. Repeat.
Sets
Try to squeeze out three to four sets of 8-12 repetitions.
Tips
* Do not use momentum to curl the dumbbells.
* Maintain a straight posture and curl your arm using the bicep
muscle, not the body.
Standing Barbell E-Z Curls
The purpose of this exercise is to help develop overall size
and shape of the biceps.
Starting Position
Place your hands on the bar and have a stance both at about
shoulder width apart. Use an underhand grip when grabbing hold
of the bar. Keep the back straight, eyes looking straight ahead,
knees slightly bent and let the bar hang in front of you with
your arms extended.
The Exercise
Start by curling the weight up towards your chest using your
bicep muscles. When lifting the weight, avoid using of momentum
or arching your back because this may be considered "cheating?.
When you catch yourself cheating during the first few repetitions,
this is a good indication that you are using too much weight.
Sets
Three to four sets of 8-12 repetitions are ideal for this exercise.
Tips
* Avoid the use of momentum by swinging the weight or arching
your back
* Feel free to try various grips, as this stimulates different
parts of the biceps.
Incline Dumbbell Curls
This exercise is great not only for isolation but also for stretching
of the biceps. Thus, developing this muscle will be strenuous,
and at the same time satisfying.
Starting Position
Adjust the angle of the adjustable bench to about 45 degrees.
Choose a couple of manageable weights and sit on the bench with
your back and head firmly connected to the bench, with your
feet flat on the floor. Let the weights hang freely on the sides
with your arms extended.
The Exercise
Start by curling the weight simultaneously or alternately using
the bicep muscles. Squeeze the muscle at the top of the curl
and slowly lower the weight back to the starting position in
a controlled manner. Repeat.
Sets
Three sets of 8-12 repetitions is plenty for this exercise.
You might want to start with light weights, as this exercise
is difficult and strenuous.
Tips
* Keep your head and back in contact with the bench, with your
abdominals tight.
* Do not swing the weights as this decreases the amount of work
that your biceps have to do.
Preacher Curls
Preacher curls are usually done using the E-Z curl bar. However,
for those who have bad wrist pain, use dumbbells to perform
this exercise and it will do just as good a job as using the
bar. This exercise isolates the bicep muscle, and if performed
correctly, can develop an extreme amount of growth.
Starting Position
Adjust the preacher curl bench high enough so that you are not
hunching over the pad. Also, ensure that your shoulders are
being pressed upwards when you sit down. Grab hold of the bar
using an underhand grip about shoulder width apart.
The Exercise
Using your back as leverage, slowly curl the weight up using
the bicep muscles. Hold and squeeze at the top of this exercise
and then slowly lower the bar down by resisting on the downward
pull of gravity. Repeat. Note: it is important not lock the
elbows when lowering the bar down as this could cause serious
injury on the elbows.
Set
Three sets of 8-12 repetitions of maximum effort and concentration.
Tips
* Do not use momentum to pull the weight up.
* Keep your back straight and your head straight ahead.
Isolation or Concentration Curls
Concentration curls are a popular bicep exercise because this
technique helps to add height and isolates the peak of the biceps.
Starting Position
For this exercise, you can either sit at the end of the bench
or use an ordinary chair. Spread your legs wide enough so that
they are past shoulder width apart. Grab hold of a dumbbell
in one hand, lean forward and place the back of that arm's
tricep on the inside of your thigh. Then let the weight hang
with your arm extended. Use the other arm as added support by
placing the hand or elbow on the opposite thigh.
The Exercise
With your palms facing forward, slowly curl the weight using
your bicep muscle towards your chin. The rest of your body should
remain still - with the working arm the only body part in motion.
Squeeze the bicep muscle at the top of the exercise and slowly
lower the weight down by resisting the pull of gravity. Repeat
and switch arms after completion of the set.
Sets
Three sets of 8-12 is more than enough to put a real burn on
those bicep muscles.
Tips
* Do not use momentum to curl the weight.
* Do not swing your arm or your upper torso to lift the weight.
* Keep your feet planted on the ground throughout the whole
exercise.
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