4 Best Exercise of the Biceps
Most people who do bodybuilding pay more attention to the arms than any other muscle group. Failure in these muscles would be difficult to accept and accept, especially for the biceps, symbol of strength and virility. The biceps are often showcased to show how strong you are and no wonder beginners want huge biceps. Many bodybuilding practitioners have started this sport to get bigger arms ...
Exercises for Biceps
- Curl standing with the bar
Biceps are a major concern for men because they are associated with strength and virility. Many bodybuilders want to build huge arms, with massive, dense and cut biceps. On the other hand, women do not want to get big arms, they wish on the contrary firm and tonic arms.
Flexing forearms standing at the bar or "curl bar" is one of the best exercises for bodybuilding biceps. Considered essential in the training of biceps, it targets effectively the main beams of this muscle and helps to gain strength in the arms. Still it is necessary with a good technique of execution and keep the back still without swinging the arms, to take all the benefit from it.
Muscles solicited
This exercise mainly involves the biceps brachii more commonly called "biceps", the brachialis anterior (under the biceps) and secondarily, the forearm (brachio-radial) and the anterior bundle of the deltoid (front of the shoulder).
- Curl dumbbell one arm
Everyone who does bodybuilding wants well developed arms, maybe not huge but well shaped. Everyone notices the bulky arms and they are the ones that bodybuilding fans want to see. The dumbbell curl is an excellent exercise for the biceps and has the reputation of building beautiful peaks, especially when done with a wrist rotation at the end of the movement.
Forearm flexion with wrist rotation is a fairly common curl variant that can be performed with one or two arms, sitting or standing. The sitting version allows to better focus on the work of the arms and avoids cheating.
Muscles solicited
The one-arm dumbbell curl solicits the flexors of the elbow: the brachial biceps (short and long portion), the long supinator (on the forearm), and the anterior brachii (under the biceps). Wrist rotation intensifies the work of the brachial biceps and the long supinator.
- Curl machine desk
The machine curl is an excellent weight-lifting exercise to build massive and dense biceps. This strange machine, also known as "Larry Scott Bench", is named after a 1960s bodybuilding legend. Larry Scott, with his outsized arms and exceptional physique, was the first athlete to be elected Mr Olympia in 1965.
The "Larry Scott" desk machine is a popular bodybuilding exercise for the biceps and has many advantages. Unlike curl at the barbell or dumbbell, it opposes a uniform resistance during movement; no body balancing cheating is possible.
In fact, there are several models of Larry Scott machines. On the standard machine, the hands are supinated and the arms are at a 45 degree angle. This tilt of the desk has the reputation of intensifying the work of the lower part of the biceps.
Another variant is the 90-degree desk machine with the arms parallel to the floor. In addition to increasing the work of the brachial biceps, this inclination is supposed to give more "peak" to the biceps.
Forearm flexion in the Larry Scott machine will complete the basic work on the barbell and dumbbells.
Muscles solicited
This weight training mainly involves the biceps and secondarily, the brachialis anterior and the forearm (long supinator).
- Curl a low pulley arm
The "one-arm curl" or flexion of the forearm to the low pulley is an exercise in isolation that usually ends the biceps workout. Unlike free weights, the cable allows no rest and causes a constant burning sensation in the muscles.
Indeed, the resistance generated by the pulley is constant and does not vary throughout the exercise, which is not the case with a barbell or dumbbells. The unilateral version presented here allows to work each bicep separately, and thus to correct any imbalances between the arms.
The curl an arm at the low pulley is more of a finishing exercise that will give you memorable congestions, because of the continuous tension over the entire range of motion. It remains an effective exercise for the development of biceps, it has the reputation to increase the "peak" of the biceps.
The pulley makes it possible to work from several angles and to polish the details. Coupled with the basic work at the barbell and dumbbells, it will help you get huge biceps!
Muscles solicited
This exercise of musculation mainly solicits the biceps and secondarily, the brachial, the front of the shoulder (anterior bundle of the deltoid) and the forearm (long supinator in particular).
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