BICEPS AND ITS EXERCISE

BICEP AND ITS EXERCISE

Today blog is related to bicep and its exercises and how to toned your biceps quickly
The biceps is actually a smaller muscle then the triceps. It is on the front of the upper arms. There are two heads of the biceps muscle (hence the bi in biceps).

Beneath the biceps is the brachialis, a flat muscle group that runs about half way up the upper arm bone from the elbow joint. From the rear you can see the brachialis as a well-defined band of muscle between the triceps and biceps when a muscular bodybuilder flexes his/her arm.

The triceps is a three-headed muscle that is on the back of the upper arm (hence the name tri in triceps).

There are three primary muscle groups in the forearms. The forearm flexors lie along the inner sides of the forearms. The forearm extensors run along the outer sides of the forearms. And the supinators that lie on the upper and outer sections of the forearms.

It is essential that when you do any exercise that you perform the movements correctly, if you don’t you will receive less then optimum benefit from the exercise. It is very difficult to unlearn bad exercise habits, so it is best to learn the right exercise technique from the very start.

BARBELL CURLING

The barbell curl is a great way to work both heads of the biceps with a heavier weight .


1.Stand in a well balanced position with your hands shoulder
width on the bar.

2. Your palms should be face up in the grip.

3. Keep your chest out, shoulders back and back straight.

4. Rest the bar on the upper thighs with your arms extended
out straight.

5. Inhale, hold your breath and lift the bar in a slow, steady arc
toward the shoulders.

6. Raise the weight until the forearms are almost vertical then
exhale and lower the bar in a slow arc back to the starrting
position. Take a moment and repeat the movement.

7. Make absolutely sure to keep elbows even in front of thebody and your upper body as motionless as possible

This exercise may be performed by alternating (as described), simultaneous, or in simultaneous-alternating fashion. When elbow is fully flexed, it can travel forward slightly allowing forearms to be no more than vertical. This additional movement allows for relative release of tension in muscles between repetitions

1. Sit back on 45-60 degree incline bench. With arms hanging down straight, position two dumbbells with palms facing inward

2.With elbows back to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.

PREACHER CURLING

1. Find a comfortable position seated behind a preacher bench with your
hand on a barbell.

2. Use an underhand grip slightly wider than your shoulders.


3. Lean into the preacher stand, firmly pressing the upper chest muscles against it..

4. Lift the bar slowly upward in an arc until it almost touches the biceps

5. Make sure to keep your upper arms on the pad and don't let your
elbows spread apart.

this exercise especially benefits the long head of the biceps brachii.

CONCENTRATION CURLING

The long head (lateral head) of biceps brachii is activated significantly more than short head (medial head) of biceps brachii since short head enters into active insufficiency as it continues to contract

1. Sit on bench. Grasp dumbbell between feet. Place back of upper arm to inner thigh. Lean into leg to raise elbow slightly

2.Raise dumbbell to front of shoulder. Lower dumbbell until arm is fully extended. Repeat. Continue with opposite arm

ALTERNATE DUMBBELL CURLING

1.Hold Dumbbells, Stand erect
Keep back straight, head up, hips and legs locked.

2.Begin curl with palms in until past thighs, then turn palms up for
remainder of curl until shoulder hight.
Keep palms up while lowering until past thighs, then turn palms in.

3. Keep upper arms close to sides and concentrate on biceps while
lowering and raising.

4. Inhale up, Exhale down

HAMMER CURL

1. Hold a pair of dumbbells at your side with your
palms facing your body.

2. Raise the dumbbells as far as possible without
allowing the elbows to move.

3. Keep the palms facing the body throughout the
movement.

4. This exercise may also be done one arm at a time

STANDING CABEL CURL

Stand facing a low pulley machine and grab a short bar attached to the low cable with an underhand grip (using both hands). Simply curl the bar up so as to try and touch it to your shoulders. Keep your elbows locked firmly in place at your sides throughout the movement. Slowly return to the start position and repeat.