Biceps are the original two-headed beast. Make sure you’re feeding both halves with a complete array of curls. The biceps brachii has two heads running parallel along the upper arm. The short head runs on the inside of the arm, closest to the chest, and adds to the thickness when viewed from the front. The long head runs along the outside of the arm and forms the peak when flexed. Here are five classic biceps movements that should be enough to get you two tickets to the gun show.
STANDING BARBELL CURL
Four sets of 6, 6, 8, 8 reps, alternating grip width on each set
Stand with your torso upright, holding a barbell at a shoulder-width grip. The palm of your hands should be facing out and the elbows should be close to the torso. This will be your starting position.
While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out.
Tip: Only the forearms should move.
Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
Slowly begin to bring the bar back to starting position as you breathe in.
Repeat for the recommended amount of repetitions.
Variations:
• You can also perform this movement using a straight bar attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement.
• You may also use the closer grip for a variety of purposes.
INCLINE BENCH DUMBBELL CURL
Three sets of 8 reps
Sit back on an incline bench with a dumbbell in each hand held at arms length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
While holding the upper arm stationary, curl the weights forward while concentrating the biceps as you breathe in out. Only the forearm should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second.
Slowly begin to bring the dumbbells back to starting position as you breath in.
Repeat for the recommended amount of repetitions.
CONCENTRATED CURL
Three sets of 10 reps
Start out by setting a bench at an incline.
Move to the back side of the bench and position yourself at a 45 degree slant with your underarm pressed against the back of the bench.
Make sure that your feet (especially
the toes) are well positioned on the floor
in a split stance.
Use your arms to grab the dumbbell with a supinated grip (palms facing up).
Slowly lift the dumbbell upwards and exhale. Hold the contracted position for a second as you squeeze the biceps.
Slowly bring the dumbbell back to the starting position as you breathe in.
Repeat for the recommended amount of repetitions.
ROPE HAMMER CURL
Three sets of 10-12 reps
Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
Grasp the rope with a neutral (palms in) grip and stand straight up keeping the natural arch of the back and your torso.
Put your elbows in by your side and keep them stationary during the entire movement, Tip: Only the forearms should move, not your upper arm. This will be your starting position.
Using your biceps, pull your arms as you exhale until your biceps touch your forearms.
Tip: Remember to keep the elbows in and your upper arms stationary.
After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.
Repeat for the recommended amount of repetitions.
Variations:
• You can perform this exercise
with dumbbells.
REVERSE BARBELL CURL (USE E-Z BAR CURL)
Four sets of 12, 12, 20, 20
Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This will be your starting position.
While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
Slowly begin to bring the bar back to starting position as you breathe in.
Repeat for the recommended amount of repetitions.
Variations:
• You can also perform this movement using an E-Z attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement.
