The biceps muscles are located in the front of the arm and they can be used to flex and supinate (turn the wrist outwards so that the palm faces up) the elbow joint.
A high peak and full, round muscles are signs of good bicep growth. From the side, as in the double bicep pose or the side tricep position, both the front and the back of the arms must be equal.
The Biceps: Anatomy
The Biceps Brachii attaches to the Forearm and begins at the scapula on two different places. The bicep is named after this two-headed structure. We call it the long head and short head of biceps.
The Biceps Brachii attaches to the Forearm and begins at the scapula on two different places. The bicep is named after this two-headed structure. We call it the long and short heads of the biceps.
The brachialis, and the brachioradialis are two additional bicep parts. These little muscles are located on the outer bicep and contribute to elbow flexion. There is usually no need to specifically train these muscles, unless your goal is to be a bodybuilder.
Bicep curl with Tube: Stand up in the basic step. The front foot should be firmly planted on the floor to fix the tube’s middle. Your arms should be at your sides and bent to the point that the tube appears a bit taut. Both ends of the tube should be moved up in a smooth, even motion. The upper arm is resting on your body. Keep your elbows near your body. You can also stand in basic position, with both your feet on the tube. Note: When performing, keep your hands in a straight line along with your forearms.
Hammer Curl: Stand on the end of a long bench, feet slightly apart. Hold dumbbells in both hands, palms facing the body. You should have your shoulders back, your torso upright and your back straight. Keep your elbows by your side and curl dumbbells to chest height. Hold your dumbbells for a second while flexing the biceps. As you lift, your wrist should be locked while your palm faces inwards. Slowly and controlled, lower the weight back to its starting position.
Hammer Curl: Stand on the end of a long bench, feet slightly apart. Hold dumbbells in both hands, palms facing the body. You should have your shoulders back, your torso upright and your back straight. Keep your elbows by your side and curl dumbbells to chest height. Hold your dumbbells for a second while flexing the biceps. As you lift, your wrist should be firmly locked and your palm facing inwards.
Slowly and controlled, lower the weight back to its starting position.
Scott curls: The back of your upper arm should be supported completely by the cushion in the Scott bench. Grab a barbell, keeping your palms upwards and your hands shoulder apart. Keep your arms slightly bent. You can feel tension in the muscles that bend the arm as you lift the barbell semicircularly. Lower the barbell back to the starting position, slightly bent arms. Scott curls can be performed with dumbbells.
Incline curl (Db) : Sit back on a 45-60 degree inclined bench to target the Biceps Brachii. Position two dumbbells so that the palms are facing inwards. Raise one dumbbell with elbows tucked in and rotate the forearm so that palm is facing shoulder. Repeat with the opposite arm. Continue to alternate sides.
Chin-Ups:This exercise targets the Latissimus Dorsi and is great for the biceps. Step up and grab the bar with a grip that is underhand shoulder-width. Pull the body until elbows are at sides. Lower the body until shoulders and arms are fully extended. Repeat till fatigue.
