BICEPS
What people commonly refer to as the biceps are actually two distinct muscles: the biceps brachii and the brachialis. Both muscles run along the front of the upper arm, from the shoulder to the elbow. The biceps brachii is responsible for the ball-like "head" on your biceps; the brachalis is the larger of the two, located underneath the biceps brachii. Both muscles that make up the biceps help flex your elbow. In addition, the biceps brachii helps to supinate your forearm. This is very helpful in swinging a racquet in sports like racquetball and tennis.
CABLE CURL:
Muscles worked: |
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Biceps |
| Instructions: |
- Attach a medium sized bar to a cable pulley machine down below.
- Stand about 6-8 inches from the pulley machine with back straight, knees unlocked, and feet hip-width apart.
- Hold the bar just outside of hips with palms up.
- Your arms should be extended straight down and the bar should be leaning on your upper thighs.
- Keeping your elbows close to your body, use your biceps to curl the bar up to your chest.
- Hold for a brief second flexing your biceps.
- Lower the bar to the starting position in a slow, controlled manner.
- Keep your wrists straight and elbows at your side throughout the curl.
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| Don'ts: |
- Don't sway your back or rock your body in an attempt to complete the lift.
- Don't let your elbows leave your sides.
- Don't just let the bar drop when lowering it. Let the bar down slowly resisting the weight of the bar.
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| Alternate exercises: Lying Cable Curl |
Below is a list of the most effective strength-training exercises for your biceps. Included with each exercise is the specific muscle group/s worked, a thorough explanation of how to do each exercise, common mistakes you should avoid, and a list of alternate exercises that work the same muscle group. Also, to assure safety and effectiveness, those exercises that are advanced, that require the use of a weightlifting belt, or that require a spotter are so indicated.
 This site takes advantage of the latest QuickTime technology to display our exercise video demonstrations. If you're having problems viewing these video demonstrations, you can download the latest version of QuickTime by clicking here, FREE of charge. And always feel free to e-mail us if you'd like our help.
 If you'd like to view and print out all of these exercise instructions in an easy-to-follow "manual" format, please click here for the PDF version. Each and every exercise includes the beginning and midpoint images of the video demonstration so that you'll have a visual to compliment the text instructions. You'll need the Adobe Acrobat application, but this is likely already installed on your computer. If not, please go to http://www.adobe.com to download the latest version, free of charge.
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