Exercises for Big Biceps
In this article we talk about the Biceps, the muscle that has become synonymous with bodybuilding. We learn about the function of biceps and how to build strong biceps
The biceps brachii muscle in the upper arm attaches at two points, which helped to name it. The long and short head of the biceps brachii attach superiorly at different sites in the anterior aspect of the scapula (or shoulder blades). The muscle runs along the front of the upper arm, forming the muscle belly and then attaches at the inside of the elbow on the radius.
Bicep’s Function
The bicep’s function is to simply flex the elbow. Since we mostly flex our elbows whenever we need to bring anything close to us, in all the pulling motions, we use our biceps.
They also play a major role in supinating your arm that is twisting your arm from palms facing towards you body to palms facing forwards.
Exercises for Stronger Biceps
Dumbbell Bicep curl
This is a classic bicep exercise that has become the mascot of strength training. With a pair of dumbbells at your side and palms forwards, flex the elbow to bring your hands towards your shoulders. Descend nice and slow to get a good eccentric stretch. Never swing your hips and always keep the core as rigid and unmoving as possible. The elbows should remain pinned by your side through out the movement.
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There are different variations of curls you can include in your workout in order to target the biceps differently. Popular variations include
Incline Curl: This is a great variation of bicep curls, and are a little more difficult than the regular curls. Here you perform the bicep curls while being seated on an incline bench. Being seated on a bench stops you from using your hips and back to help you perform the bicep curls. Moreover since your torso is now at an angle your biceps have to support the weight for a longer time, therefore you will not be able to lift as much weight as in the regular curls.
Hammer Curls: Hammer curls are performed by keeping your palms facing towards your body instead of facing forwards as in a regular curl. Hammer curls do not directly target the bicep brachii, but instead target the other muscles surrounding it, known as brachioradialis and the brachailis. Therefore this exercise is a great complimentary exercise to be added to regular bicep curls to help with the overall development of your upper arms.
Drag Curls: This exercise looks a little different from the regular curl. It is mostly used by bodybuilders to change up the biomechanics of the movement. You can either perform it with a smith machine or with free weights. Stand while holding the bar in your hands with an underhand grip. Your chest must be out and the core should be tight. The bar should be locked at about hip-height. Now drag the bar upwards while keeping it close to your body. You should primarily be using your biceps. You’ll also tuck your elbows back and add a little shrug as you try to pull up as high as possible.
Chin ups
This is the only compound exercise, where biceps are one of the primary moving muscles. This exercise is quite functional and also engages your lats. Hang from a pull up bar with your palms facing backwards (towards yourself). This increases the load on the biceps. Now perform a chin up by pulling yourself up until you chin passes the bar and, yours shoulders are up to the height of your hands. After a brief pause at the top lower yourself down in a controlled manner to a dead hang.
Originally published at www.kaa-yaa.com.
