FITNESS GURU | BETTER BODIES FITNESS CONSULTANTS | JFPRIV I-NET WEB SITE DESIGN and HOSTING

FITNESS GURU · BETTER BODIES FITNESS CONSULTANTS

ARTICLES

"TRAINING BICEPS"

The biceps consist of two muscles, a "long head" and a "short head". They extend from the shoulder to the elbow and is the main flexor of the elbow joint.

When working with other nearby muscles, they help move the shoulder, because the upper ends are attached to the scapula (shoulder blade). In addition it can twist the lower arm so that the palm faces outward, a movement known as "supination".

At the lower end, the biceps tapers into a flat, strong tendon that is firmly fixed to a bulge on the upper end of the radius. The biceps and the triceps work together to control the up and down movement of the forearm.

STANDING BARBELL CURLS

take a barbell with a palm's up and a grip spaced about 15 inches apart
exhale and curl the bar up under your chin and squeeze at the top
inhale and slowly lower the barbell to the starting position and repeat

ALTERNATING DUMBBELL CURLS

take a dumbbell in each hand gripping with your palms up
alternate using one arm at a time
exhale and curl the dumbbell upward and squeeze the biceps at the top
inhale and lower the dumbbell slowly to the starting position
repeat with the opposite arm

SEATED DUMBBELL CURLS

sit on an incline bench with 60° angle
with a dumbbell in each hand, palms up, curl up at the same time
slowly lower the dumbbell to the starting position and repeat

WIDE GRIP E-Z BAR CURLS

take the E-Z Bar with a wide grip and palms upward
exhale and curl the bar upward under your chin
inhale and slowly lower the E-Z bar to the starting position and repeat

BEGINNER PROGRAM (3-days/week)

Stand Barbell Curls

3-4 sets of 8-10 reps

Seated DB Curls

3-4 sets of 8-10 reps

ADVANCED PROGRAM (2 sessions of a 4-day/wk)

Seated DB Curls	3-4 sets of 8-10 reps
Wide-Grip E-Z Curls	3-4 sets of 8-10 reps
Alternating DB Curls	3-4 sets of 8-10 reps

NOTE: This site and the information provided herein is for informational purposes only. Neither it nor the content are designed to diagnose, treat, or cure any problem. You should contact your physician for further information, diagnosis, testing, or advice on how to use the information listed in this site. Before beginning any exercise program or eating modifications, always consult your physician first.