Biceps (Page 1 of 2)

The bicep muscle adds balance and shape to the arms. Underdeveloped biceps give the arms an unattractive sticklike appearance and draw attention to the hips and abdominal region. The biceps comprise the forward side of the upper arm, balancing out the triceps.

The bicep muscle is a two-headed muscle originating in the shoulder blade area and ending in the forearm. When developed, the two “bellies” of the muscle form a curve about halfway down the arm. The bicep is a small muscle and is quickly stimulated.

Biceps Development Instructions

• Don’t “cheat” the bicep movement by arching the back (i.e. standing barbell or dumbbell curl).
• Use 2-4 timing when performing the exercise movement.
• Vary the position of the palms to work all heads of the bicep muscle.

Make a concerted effort to concentrate on the bicep muscle when performing the movement.

Exercises

The following bicep muscle exercises are used for bicep development and balance:

• Standing Alternated Dumbbell Curl – This exercise perfects the entire bicep muscle and the forearm. This exercise can also be performed seated.
  
• Incline Inner Dumbbell Bicep Curl – This exercise perfects the inner bicep muscle.
  
• Seated Concentrated Dumbbell Curl – This exercise perfects the entire bicep muscle and the forearm.
  
• Standing Close-Grip Barbell Curl – This exercise perfects the outer bicep muscle. Do not arch your back and maintain proper form. You can vary the grip to promote additional muscle stimulation.

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