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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

 

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