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Beginning Biceps
This muscle group is a favorite
for many people in the gym. One
reason is that you can see the results
of your work almost immediately.
The muscle gets pumped and you can
feel a tightening of the skin, it
gives sort of a sense of power.
If you’re just beginning your training
program, be careful with your biceps.
They are small muscles and it’s
easy to make them very sore. I’ve
had clients come to me asking “why”
after a bad biceps experience. They
tried a little too hard and then
the next day, were unable to make
their arms go straight. This swelling
passes but is uncomfortable and
unnecessary.
Let’s start with seated dumbbell
curls (link
to an animation of “Seated Dumbbell
Curls). They’re a favorite of
mine and when performed properly,
are an integral part of a biceps
routine. Sit on a chair-style bench
(link to a photo of “ chair style
bench”) and if adjustable, adjust
the chair back to around 120 degrees.
This position will place additional
stress on your biceps. With the
dumbbells hanging to your sides
and palms forward, bring the dumbbell
straight up, one at a time, turning
it outside the shoulder at the top
of the movement. Return to the starting
position and complete the same movement
on the other side. Alternating in
this fashion allows you to concentrate
on each bicep. By twisting or supinating
the dumbbell at the top of the movement,
you give the biceps a peak.
Next, let’s go into the Preacher
Curl (link
to animation of the "Preacher Curl").
Seated with your arms resting comfortably
on the pad, take the curl bar and
grip the inside grips. This grip
will provide more thickness effect.
Keep your elbows on the pad and
don’t let them slide to the outside.
Bring the bar up to the top, close
to your chin and then, slowly lower
it back to the pad. However, do
not let your elbows go straight
in the resting part of the movement.
It is possible to hyper-extend your
elbows when there is something behind
them.
Standing Straight Bar Curls (link
to an animation of "Straight Bar
Curls") are a nice place to finish
this beginning routine. Make your
grip on the bar about a shoulder’s
distance apart. In a natural stance
and with bent legs, bring the bar
up to your chin and slowly return
it to the starting position. Be
careful not to swing the bar, there
is a time for “Cheating” but this
isn’t it. Let’s keep it strict for
now.
Biceps Routines
|
Exercise
|
Set
1 (reps)
|
Set
2 (reps)
|
Set
3 (reps)
|
| Seated
Dumbbell Curl |
10
|
10
|
10
|
| Preacher
Curl |
10
|
10
|
10
|
| Straight
Bar Curl |
10
|
10
|
10
|
Intermediate
– Advanced
|
Exercise
|
Set
1 (reps)
|
Set
2 (reps)
|
Set
3 (reps)
|
| Straight
Bar Curl |
10
|
8
|
7
|
| Dumbbell
Curl |
10
|
8
|
7
|
| Concentration
Curls |
8
|
7
|
6
|
| Posing
Cable Curls |
8
|
8
|
N/A
|
Note:
Try to have a spotter on the first
two exercises. Let them force you
to do extra reps. On the concentration
curls, you can assist yourself. The
cable curls are completed to failure,
you won’t use a spot.
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