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Biceps Resistance Exercises ... Developing the Arm's Anterior Compartment!
Awesome Biceps will turn heads everywhere you go, and they are the first half of achieving proper fitness training conditioning for the arm. The Triceps are the other half. We'll be focusing on these two areas in this section. While many exercises benefit the surrounding muscles groups simultaneously, the biceps brachii is our primary focus.
The exercises are broken down into three sections or types, each with a different focus: Resistance, Elasticity and Aerobics. Visit each link on the TEAM U site to view all three areas of focus. Try each in their simplistic form, and then increase difficulty as you improve your form and technique. Remember ... HAVE FUN!
Resistance Exercises:
Dumbbell Incline Curls and Preacher Curls
Barbell Incline Curls and Preacher Curls
Safety Note: With all these, do not allow your back to arch or come off of the bench. We at "TEAM U" prefer the incline over the upright, because this forces you to have your back on a flat surface which in turn improves your posture or form. Also, do not lock your elbows stick straight at the low point of your rep. This will help you avoid potential elbow injury. Finally, flow through your number of reps with smooth action, taking time to go up and especially down with purpose, don't just hurry through the routine.
For both the Dumbbell Incline Curls and Preacher Curls, the dumbbells are easy to use, versatile and allow for rotation of the bars to a position that is easier for folks that experience difficulty with the standard position. Dumbbells do however require that each arm be independently able to hold and balance them, and since no motion is fixed from one arm to the other, the uniformity of motion becomes an important issue that requires continual monitoring.
Dumbbell Incline Curls: To start, select a pair of the appropriate weight dumbbells and then sit on the weight bench in an inclined position. Start with the dumbbells in each hand, with elbows bent and the weights at a height that is just about bench seat height. Lifting with the target muscles, curl your arms up to almost meet your shoulders at the top. Finish the rep by lowering your weights to the starting position level. You should feel the arms, and the biceps in particular handling the workload throughout the routine.
Dumbbell Preacher Curls: To start, select a pair of the appropriate weight dumbbells and then attain a position that will allow you to isolate the upper half of your body so that only the arms or Biceps are doing the work.
Note: If you already have a equipment that includes the Preacher Curl pad, great! If not, here's a couple of simple suggestions, such as standing on the floor in front of your treadmill, making sure to place folded towels or similar item on the treadmill console. This provides comfort for you and protection for your equipment. If you don't have a treadmill, try kneeling on the floor on one side of your weight bench, and then rest your elbows on the padded bench back or seat. Use what you have, don't buy a bunch of fancy equipment if you already have something that will work for you. Remember .... Simplicity!
OK ... continuing with our exercise. Start with the dumbbells in each hand, with elbows slightly bent and the weights straight out in front of you in your outstretched arms. Lifting with the biceps muscles, curl your arms up to almost meet your shoulders at the top. Finish the rep by lowering your weights to the starting position level. You should feel the arms, and the biceps in particular handling the workload throughout the routine.
We at "TEAM U" highly recommend that you use a spotter for this activity if you intend to lift HEAVY weights!
As with chest exercises, the barbell is easy to use and, because it is a single fixed bar, does not require completely independent arm and motion movement. You may have a dominant arm that is stronger, which is normal. That arm will help to lead and guide the other during the reps. However, you still need to be careful not to allow too much difference to the dominant arm. Work the weaker arm to make it stronger! If the exercise is tough on the wrists or shoulders try switching to a different bar, such as a curling bar.
Barbell Incline Curls: To start, select the appropriate weights and install them onto your barbell, then sit on the weight bench in an inclined position. Start with the barbell in your hands, with arms and elbows bent and the bar at a height that is just above leg height. Lifting with the biceps muscles, curl your arms up to almost meet your shoulders at the top. Finish the rep by lowering your weights to the starting position level. You should feel the arms, and the biceps in particular handling the workload throughout the routine.
Barbell Preacher Curls: To start, select the appropriate weights and install them on your barbell, and then attain a position that will allow you to isolate the upper half of your body so that only the arms or Biceps are doing the work. Start with the barbell in your hands, with elbows slightly bent and the bar straight out in front of you in your outstretched arms. Lifting with the biceps muscles, curl your arms up to almost meet your shoulders at the top. Finish the rep by lowering your weights to the starting position level. You should feel the arms, and the biceps in particular handling the workload throughout the routine.
Remember, like the Dumbbell version ... Use what you have, don't buy a bunch of fancy equipment if you already have something that will work for you. Remember .... Simplicity!
Return from "Biceps Resistance" to "Resistance" Main
To "Elasticity" Exercises
To "Aerobic" Exercises
Back to "Team U Fitness Training Home"
Please read the "TEAM U Fitness Training" Disclaimer!
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