The biceps are the muscles that tend to have a lot of aesthetic importance, as they are more exposed to the eye in the arm area. These muscles are one of the favourites to train for men because they tend to be related to the force that they are capable of lifting. In fact, when exercising with weight, this muscle tends to become defined, making it aesthetically attractive on the upper body.
Execution with Technique
Bicep exercises are usually simple and with easy techniques to master. But either way, poor execution can lead to injury, so some precautions need to be considered.
When doing any exercise, you must maintain tension in the area you are working on. The same should happen with the biceps. In this case, the tension allows a proper posture to be maintained and other muscles such as the shoulders not to be involved. In this way, there will be more focused and effective work on the muscle.
Also, when weight-bearing when doing bicep workouts, it is necessary to take care of the position of the wrists. This part of the body can be easily injured and prevent you from continuing with the series or general training. Injuries usually occur from flexion movements in the prone and supine grips, leading to hyperextension of the wrists.
The posture of the back should not be arched backwards, nor forward, but kept straight. This is because the spine tends to be one of the parts of the body that suffers the most from poor execution of exercises and incorrect posture when executing them. In this sense, a bad technique, accompanied by an incorrect weight can cause balancing compensation. In other words, this leads to arching of the lower back and hernias and muscle discomfort.
9 Exercises for Biceps
In the comprehensive training routine, one of the days should be reserved for the bicep exercise. Next, let’s review nine of the most functional and effective exercises that can be done with the help of a bar and dumbbells, to exercise this important muscle of the arms.
Barbell Curl Exercise
This is a popular and basic exercise modality for the biceps. To execute it, you must stand and hold a barbell with both hands, shoulder-width apart. Next act, the elbows are bent trying to bring the bar to the chest and then the arms are stretched. For the movement, the elbows must be kept firm and close to the ribs.
Sometimes due to excessive weight, a simple exercise like this can lead to poor posture and shoulder injuries due to the rocking and bowing of the shoulders during movement. Also, the lower back can suffer from improper balancing during lifting.
Dumbbell Curl and Prone Grip Exercise
This exercise is similar to the previous one, but the specific difference lies in the way you grip the bar. For this modality, it is necessary that the palms are facing outwards, that is, the grip must face outwards. With this grip, while bending the elbows, the hands should face the ground. With the exercise, biceps are worked, but additionally there is a work on the forearm.
Hammer Curl Exercise
Two dumbbells are required for this exercise. Each one must be held with one hand and it is important that the weight is according to the capabilities of each individual. This is usually the exercise that is done towards the end of the bicep training routine, because it pumps the blood better and makes the muscle grow. The dumbbells should be held one on each side of the body in a parallel position. Movements should be made up and down at low or medium speed, as if hammering.
Barbell Row Exercise
Rowing is usually an exercise that is included in the back routines. However, doing some variations on the grip is suitable for the biceps. For its execution, a supine bar grip is required.
Concentrated Curl Exercise
The exercise is practised sitting on a bench. You should hold a dumbbell and make that same arm rest on the inner thigh. Next, it is necessary to execute the movement through the flexion of the elbow. As you go up, the dumbbell should reach your chest. It is necessary to maintain a straight posture of the back.
Spider Curl Exercise
This exercise is unconventional but effective. For the execution, a bench is required where the person must be placed face down, with the backrest at an inclination of 45 degrees. That is, the arms should hang out of the backrest. The bar should be held prone or supine and the elbow flexed trying to bring the bar as close to the backrest.
Bicep 21s Exercise
This is not a casino card game. This exercise for the biceps is named after the total number of repetitions that must be executed in each of the three mini sets. First, seven repetitions of the exercise should be done standing, with the shoulders at the width of the feet and holding the bar prone. After the miniseries, seven more movements must be made at a 90-degree angle, that is, a short elbow bend. The following seven exercises are made up of classic curl repetitions.
Zottman Dumbbell Curl
It can be done sitting on a bench or standing up. The grip of this exercise is dual, admitting both the prone and the supine. Both integrated into the same exercise. Once seated on a bench, a dumbbell should be held on each side of the body with a prone grip and, upon reaching the phase of greatest contraction, the grip changes from prone to supine with a twist of the wrists.
Scott Bench Curl
The user should sit on the Scott bench and hold the bar with a prone grip, bringing the bar as close to the chest as possible and then re-extending. The movement should be slow, avoiding jerks.