Bicep Flex

The popular bicep flex exercise is also known as the bicep curl. The term “flex” refers to the action that is being performed. Flex or flexion is a bending movement. Extension, or straightening, is its opposite action. When performing the bicep flex, the biceps are in charge of the bending movement, whereas the triceps, which are the opposing muscle group, control the straightening or return movement. Many people use the bicep flex to show their friends that they have been working out with weights. As such, it should come as no surprise that the bicep flex is a mandatory pose in bodybuilding competitions.

In order to prepare for a competition, professional bodybuilders will spend countless hours performing bicep flex exercises. They do this so that they can perfect the most important pose of the competition -- the front double bicep pose. In this pose, the competitor's upper arms are held approximately parallel to the floor and the fists are in a balled position. The elbows should be held slightly higher than the shoulders, and the shoulders themselves must be relaxed. This is the only way that the judges can determine your bicep flex. The front double bicep is the first pose that the competition judges will observe. It is considered to be the hallmark of a true bodybuilder.

Some experts suggest that you cock your wrists downward and point your thumbs towards the biceps. Apparently, this fills in the space between your wrists and your biceps, which in turn makes the muscle look bigger. If your biceps have not been perfected, you can hold your forearms at almost right angles with your elbows and fully twist your wrists. This will accentuate your biceps' peak.

Male bodybuilders usually perform this competition pose with their legs straight and open. In contrast, female competitors will cross one leg in front of the other to accentuate the curvature of their bodies. It's also interesting to note that in the Ms. Figure bodybuilding competitions, the women will keep their hands open rather than in fists. This is because the judges for these events are looking for sleek definition, as opposed to a huge amount of bulk.

The rear double bicep pose gives the bodybuilding competitor another chance to show off his or her amazing bicep flex. This pose is performed with a flexed calf. One leg is placed behind the other. The calf and hamstring of the rear leg are contracted. If you have an excellent bicep peak, some judges suggest that you turn your head and focus on your bicep -- this draws attention to your great accomplishment. The rear double bicep pose is also designed to show off your back muscles. When performing the lat pulldown exercise, pay special attention to the bicep flex movement, which occurs as you pull the bar down towards your chest. Try to embed this sensation in your muscle memory. Then, during the competition, you will remember how to simultaneously contract your biceps and lat muscles. This will definitely give you a cutting edge on your fellow competitors.

When talking about the bicep, we are actually referring to two different muscles: the biceps brachii and the brachialis. As suggested by its name, the biceps have two heads, the short head and the long head. The brachialis is the smaller muscle, which lies underneath the biceps. To make your biceps look big and proportionate, your bicep flex routine must include exercises for stimulating the two biceps heads, as well as the brachialis. When training the biceps, always work through the full range of motion, lowering the arms to a fully extended position. The standing bicep curl is the primary compound movement for training the biceps. This is an important movement for building overall bicep mass. Use a shoulder-width grip, and keep your elbows close to your waist. By using an ergonomic E-Z curl bar, you will save your wrists and get an even workout for both heads of the biceps.

While performing bicep exercises will enhance bicep size and definition, remember that health and muscular symmetry come from total body workouts. Don't neglect your other muscle groups!

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• 3Day Workout Routine
• Benefits of Front Squats
• Arm Exercises for Women
• Bicep Workouts
• Bicep Curls