BICEPS
What people commonly refer to as the biceps are actually two distinct muscles: the biceps brachii and the brachialis. Both muscles run along the front of the upper arm, from the shoulder to the elbow. The biceps brachii is responsible for the ball-like "head" on your biceps; the brachalis is the larger of the two, located underneath the biceps brachii. Both muscles that make up the biceps help flex your elbow. In addition, the biceps brachii helps to supinate your forearm. This is very helpful in swinging a racquet in sports like racquetball and tennis.
EXERCISE TIPS:
1.
Using a shoulder-width grip, grasp a barbell with an underhand grip. Stand up straight with your feet about shoulder width apart. Curl the bar up toward your chest in an arc, keeping your elbows locked in the same place close to your sides. Bring the weight up as high as you can and squeeze the biceps at the peak of the movement for a one-count. Lower the weight slowly, and return to the start position and repeat.
2.
Hold barbell with both hands, palms up and about 6 to 8 inches apart. Stand straight up and keep your back locked in a firm position. Curl the bar up as if to touch your hands to your shoulders. Keep your elbows locked at your sides. Slowly return to the starting position and repeat
3.
Grab a relatively light barbell and use an overhand grip. Keep your elbows tucked in, but push them back behind you. Curl the barbell up keeping it in contact with your torso, so as to drag it up and over your torso. Slowly return to the start position and repeat.
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4.
Grasp a weight plate with an over-the-top grip. Next, simply curl the weight up so as to touch the plate to your shoulders and then slowly return to the start position and repeat
5.
With a dumbbell in each hand, stand with your arms hanging at your sides, with your palms facing in toward your body. Keeping your palms facing inward, curl the weight in your left hand directly up toward your left shoulder. Squeeze the biceps hard at the top for a one-count and then slowly return to the start position. Repeat this movement with your right arm. Be sure to keep your wrists locked throughout the movement, facing in toward your body the whole time!
6.
Sit on the end of a flat bench with your legs apart and lean forward slightly. Grab a dumbbell in one hand with your palm facing upward and rest your elbow on the inside of your thigh letting the dumbbell hang. Slowly curl the weight up while keeping your elbow locked in place against your thigh. As you are curling, twist your wrist to the outside (i.e., supinate). Squeeze the muscle at the top of the movement for a one-count and then slowly return to the start position and repeat.
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7.
You can perform this exercise by either standing or sitting on a bench, whichever you prefer. Grab a dumbbell in each hand and let arm each hang at your sides. Slowly curl the dumbbell in your left hand trying to touch it to your left shoulder. While you are performing the movement, turn (i.e., supinate) your palm outward and squeeze your bicep for a one-count at the top of the movement. Slowly lower the dumbbell to the start position and repeat with your right arm.
8.
Sit at the end of a flat bench with your feet flat on the floor and your back upright and straight. Grab a dumbbell in each hand and let them hang at your sides with both palms facing inward toward the bench. Simultaneously curl the dumbbells up while twisting (i.e., supinating) your wrists outward on the way up. Be sure to squeeze your biceps at the top for a one-count and then slowly return to the start position and repeat.
9.
Standing up with your back straight, grab a dumbbell in each hand. As you simultaneously begin to curl the dumbbells upward, rotate your hands to be in an underhanded grip position. When you reach the top of the movement and are ready to return to the start position, slowly rotate your wrists prior to descending so that your palms now are facing outward. Return to the start position and repeat.
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10.
This exercise is very similar to the alternating one arm dumbbell preacher curl and the regular Zottman Curl. Hold a dumbbell in your right hand and position your upper arm on a preacher bench. Turn your palm up and curl the dumbbell up so as to try and touch it to your shoulder. Keep the back of your upper arm flat against the bench throughout the entire movement. When you reach the top of the movement and are ready to return to the start position, slowly rotate your wrists prior to descending so that your palms now are facing outward. Return to the start position and repeat
