Finding the best workouts for biceps is a quest that many people pursue. Having big guns is the sign that you’ve worked out. While women won’t develop the massive muscles men do, they’ll get a sleek, strong look that is perfect for short sleeve tops. I’ll just list a few that I find effective for the upper arm. One works the biceps brachii, the muscle at the front of the arm located between the shoulder and elbow. One works the brachialis, located at the bottom of the upper arm, connecting the bottom of the bicep to the forearm. The last one works both areas.
Use dumbbell curls for the biceps brachii.
You can use either dumbbell curls or barbell curls to get great results. Both do a good job of strengthening the biceps brachii. Here’s a quick review of the dumbbell curl. Holding a dumbbell as you stand straight, with arms to the side of the body and make sure your elbows are close to your torso, rotate your hands so your palms face forward. Keeping the upper arms still, exhale as you curl the dumbbells by contracting your biceps. Raise the dumbbells to shoulder level. Hold the position, while you squeeze the bicep muscle. Inhale and lower them back down. Repeat.
Hammer curls are good for the brachialis.
Start the hammer curl in much the same position as the dumbbell curl, but your palms should face toward your body. Keeping the upper part of your arm stationary, exhale and bring the barbells slowly, all the while, contracting your biceps. Bring them up to shoulder level, focusing on keeping your elbow stationary as you move your forearm. Hold for a bit, inhale and lower them back down. Repeat.
If you want to workout both the long and short heads of the biceps use regular grip barbell curls
Adjusting your grip width on a barbell can help eliminate discomfort problems, but it also can be a great way to vary the area worked. If you use a wide grip, it works the short head of the muscle, while a narrower grip works on the long head more. Stand up straight as you hold the barbell with a shoulder-width grip. Face the palms of the hands forward with the elbows held close to your body. Curl the barbell forward as you exhale and contract your biceps, while ensuring the upper arm remains stationary. When the barbell is at shoulder level hold the position and squeeze the bicep. Then slowly lower the barbell as you inhale. Repeat.
- When you first start, work with a personal trainer to ensure your form and breathing are correct.
- Don’t attempt to start too heavy. Work on form. Your trainer will help you pick out the right weight for your fitness level.
- By adjusting your body position, you can improve the effectiveness of an exercise. For instance the incline dumbbell hammer curl is more effective than the dumbbell hammer curl.
- Don’t work on biceps every day if you want growth. They need about 48 hours to repair themselves. They get stronger as they heal, so don’t mess up that process.