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Biceps Exercises
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The biceps brachii has two heads, one long and one short, that cross your shoulder joint at different places and attach on your shoulder blade. Both heads connect to a tendon attached to the radius (the smaller of two forearm bones) just below your elbow joint.
The brachialis, which lies beneath the biceps brachii, is the larger of the two muscles. (It's actually the one that gives definition to the upper arm.) It attaches on the mid-humerus (upper arm bone) and crosses the elbow joint to attach to the large forearm bone called the ulna.
Here are some biceps exercises, both with and without weights.
Biceps Exercises With Weights
Biceps curl:
- Hold the weights comfortably in your hands with arms at your sides.
- Keep your elbows tucked firmly against your body and slowly raise the weights up and then lower.
- Repeat for 3 sets of 15 repetitions.
Tip: To maximize the movement, slow it down. This requires the muscle to work harder and tone faster.
Here are two variations of biceps curls:
Hammer curl (targets the brachialis): Start with weights in hands at your sides, palms facing each other. Bending elbows, lift weights up almost to arms; slowly lower. Repeat for 2 sets of 12 repetitions.
Angled biceps curl: Hold weights in hands with elbows tucked against body. Angle arms slightly out to the sides; slowly raise and lower the weights. Repeat for 2 sets of 12 repetitions.
Body Weight Exercise for the Biceps
To use your body weight to tone your biceps, do the Plank pose from Hatha Yoga.
- Lie face down on the floor with your hands at about shoulder height.
- Take a deep breath and, using your core muscles as well as arms and legs, push your body off the floor until your back is straight and you are balanced on arms and feet.
- Maintain this position for a count of 20; lower and rest for a minute.
- Repeat for 2 sets of 10 repetitions.
Tip: Make sure your back is straight, and do not let your mid-section sag toward the floor. If you are unable to push yourself up from the floor, start on your hands and knees and walk your hands forward and your feet back until you are in plank pose. This movement is not only a biceps exercise but also works your core muscles.
Biceps Stretch
After working out, stretch your biceps:
- Stand with feet slightly wider than shoulder-width, knees slightly bent.
- Hold you arms out to the side parallel with the ground with the palms facing forward.
- Rotate your hands so the palms face to the rear.
- Stretch your arms back as far as comfortable.
Note: If you have an injury or any medical condition, consult a healthcare professional before starting an exercise program. Start easy and work your way up to the recommended repetitions.
Complement your biceps exercises with these triceps exercises.
