Bicep Exercises

The right bicep exercises can make a big difference in overall arm development. True, triceps make up a bigger portion of the upper arm total volume, but the peaked bicep flex remains the classic definition of strength in the minds of most. This article takes a look at four proven effective bicep exercises every weight lifter should keep in his or her arsenal.

The bicep has two distinct parts, one outer and one inner head. The outer head creates a wide, beefy look, while the inner head makes for a nice peak during the classic bicep-flex pose. There's also a little helper muscle tucked under the bicep called Brachialis. It's technically not a part of the bicep, but it is closely related and -- perhaps more importantly for cosmetic purposes -- it "props up" the overlying biceps to dramatic effect if you manage to grow it. These four bicep exercises will cover all these aspects.

This bicep exercise specifically targets the outer head of the biceps. For best results, use a cambered (EZ curl) bar that lets you keep your wrist fairly neutral.

1. Place your feet shoulder-width apart.
2. Slightly bend your knees.
3. Straighten your back and tense up your abs.
4. Keep your shoulders in a "neutral" position (shrug, then exhale as you let the shoulder sink).
5. Grab the bar with a six-to-eight inch gap between your hands.
6. Slowly curl up to peak contraction.
7. Squeeze for a second.
8. Control the weight as you let it slowly descend to the starting position.

Now it's time for the mirror image of the narrow grip curls; it's very similar, but targets the inner head of the bicep. This bicep exercise can be done with a straight or cambered bar, depending on your preference.

1. Place your feet shoulder-width apart.
2. Slightly bend your knees.
3. Straighten your back and tense up your abs.
4. Keep your shoulders in a "neutral" position.
5. Grab the bar with a wide grip, a couple inches wider than your shoulders.
6. Slowly curl up to peak contraction.
7. Squeeze for a second.
8. Control the weight as you let it slowly descend to the starting position.

Here's a whole-bicep blaster that leaves some room for modification. This is the basic execution, however:

1. Sit at the edge of a bench with your knees wide apart and feet firmly on the floor.
2. Lean forward slightly (straight back) and grab a dumbbell so it hangs straight down just above the floor. Knuckles forward, thumb back.
3. Let the elbow rest gently on the inner part of the knee while keeping your upper arm vertical.
4. Curl the weight up to full contraction while twisting the hand so the knuckles face the floor at the top.
5. Squeeze for a second.
6. Control the weight as you let it slowly descend to the starting position.

For variation, you can do this bicep exercise with or without the aforementioned twist. You can also use your spare hand to force out a couple extra reps by giving yourself a little boost. Yet another intensity-boosting trick is to do burns, i.e. partial reps for the 30% or so toughest part in the middle, where you do four to five extra reps without going to full extension or contraction.

This is one of the bicep exercises that pull double-duty in terms of targeting that helper muscle Brachialis mentioned earlier.

1. Place your feet shoulder-width apart.
2. Slightly bend your knees.
3. Straighten your back and tense up your abs.
4. Keep your shoulders in a "neutral" position (shrug, then exhale as you let the shoulder sink).
5. Grab a thick rope attached to the lower cable pulley and hold it like you'd hold two hammers.
6. Slowly curl up to peak contraction.
7. Squeeze for a second.
8. Control the weight as you let it slowly descend to the starting position.

• Pictures of People Exercising
• Women Fitness Models
• Male Fitness Model

• Breast Lifting Exercise
• Contour Abs
• Naked Exercise
• Naked Pilates
• Hula Hoop Exercises

• Arm Exercises for Women
• Wide Grip Bicep Curls
• Chest Fly Workouts
• Bicep Flex
• Bicep Curls