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Biceps

Biceps

Biceps are the muscles at the front of your forearms that can make women look good in sleeveless dresses and men look strong and muscled. Be sure to balance your biceps exercises with an equal number of triceps exercises, to get that sleek attractive look.

Top Questions Asked on ChaCha.com for Biceps

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  5. What is the best exercise for biceps?

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  1. What are three things the biceps do?

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  2. What is back and biceps on the P90X?

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  3. How can I get more definition in my biceps?

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    Your upper arms! Thanks and ChaCha on!

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Top Questions Asked on ChaCha Mobile for Biceps

In the Last:
Day | Week | Month

  1. How can I get more definition in my biceps?

    Start by doing regular lifting routines, curling dumbells and...

  2. How long after a workout does it take for the biceps to grow?

    To put it short, if you want your muscle grow, you should giv...

  3. What workouts can you do to get big biceps and chest muscle?

    Doing barbell curls and alternating barbell curls is a great ...

  4. How to get big biceps?

    Bicep curls using barbells are a great way to strengthen your...

  5. How can you make your biceps harder?

    Train Your Arms Heavy. Use the maximal weight you can handle ...

  1. How can I get more definition in my biceps?

    Start by doing regular lifting routines, curling dumbells and...

  2. How to get bigger and stronger biceps?

    Weight training is the best way to make any muscles bigger an...

  3. What is the best way to get bigger biceps?

    Always doing the same exercises with the same weights won't p...

  4. How do i get bigger biceps?

    Follow these tips and you'll have amazing biceps: 1) Stick to...

  5. How to get big biceps?

    Bicep curls using barbells are a great way to strengthen your...

  1. What workouts can you do to get big biceps and chest muscle?

    Doing barbell curls and alternating barbell curls is a great ...

  2. How can you make your biceps bigger?

    Seated bicep curl: Sit on bench, rest barbell on lap; Take sh...

  3. How can I build big biceps?

    Do chin-ups.If you can't do more than a couple chin-ups in on...

  4. What are good excersizes for biceps? And abs?

    Try Seated Biceps Curl: Sit on a bench for a biceps workout a...

  5. What are some good biceps workouts?

    Good bicep workouts: barbell bicep curl, seated dumbell curl ...

About Biceps

The Biceps are described as a muscle with two heads. They work across three joints. This is in reference to the fact that the muscle consists of two bundles of muscle, each with its own origin, sharing a common insertion point near the elbow joint.

The primary function of the bicep is the supination of the forearm, which means turning the hand from a palms down position to a palms up position. This is commonly known as the bicep curl. This is why a rotational type of curl is always good to add to your bicep training arsenal.

Exercises to build your biceps:

The Barbell Curl
Stand straight while holding the barbell with a supinated (under-hand) grip at about shoulder width.
While keeping your elbows locked at your sides, slowly lift the bar until its under your chin.
Slowly lower the weight back.
Repeat steps 2 & 3 until you've repeated the desired number of reps

Close Grip Chin Ups (or Supinated Grip)
Hang from the chin up bar with your hands in a supinated grip (facing your body) and slightly narrower than your shoulders (your feet should not be touching the ground).
Slowly pull your body up until your chin is above the bar.
Slowly lower yourself back to the starting position.
Repeat steps 2 & 3 until you've repeated the desired number of reps

Concentration Curl
Sit on the edge of a bench with your legs at about 70 - 80 degree angle from each other
Pick up the dumbbell from between your feet
Keeping your arm straight, rest your triceps against your inner thigh
Slowly raise the dumbbell by bending your arm, until the dumbbell almost touches your shoulder
Slowly lower back until your arm is fully extended
Repeat steps 4 & 5 until you've repeated the desired number of reps

Hammer Curl
Stand straight, holding the dumbbells at your sides, palms facing inwards.
While keeping your elbows locked at your sides, slowly lift the dumbbells until they almost touch your shoulders.
Slowly lower the weights back.
Repeat steps 2 & 3 until you've repeated the desired number of reps

Created by vickiz

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Biceps