About Bicep Exercises
Want to look like Popeye? Those huge arms don't come just from eating spinach--they come from working the biceps muscles in the upper arms. The biceps muscles and others all work together to operate the shoulders and elbows, and exercising them can make doing simple chores easier. Whether you want bulging upper arms or just want to get rid of a bit of flab, doing biceps exercises will help you achieve your goal.
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Significance
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The biceps muscle is located in the upper arm. Its full name is the biceps brachii muscle (the biceps femoris muscle is located on the back of your thigh), although it's generally referred to as simply the biceps muscle. The biceps muscle helps you turn your forearm and flex your elbow, helping you lift things. It also aids with bringing the entire arm forward and up.
Other Muscles
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Biceps exercises don't just target the biceps muscles, but also reach the brachialis and the brachioradialis muscles. The brachialis muscles pull the forearm toward the upper arm by flexing the elbow joint, and are actually stronger than the biceps muscles. The brachioradialis muscles also help flex the elbow joint upwards. These three muscles are usually grouped as the
"biceps" in exercise instructions. -
Curls
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The biceps muscles are some of the simplest muscles to exercise. Biceps curls are a great way to strengthen the biceps. All you need is a dumbbell, resistance tube or other form of weight that you can safely lift. Stand up straight with the weights in your hands, palms turned outwards and elbows at your sides. Pull the weights upwards toward your chest without moving your elbows or back. Then slowly release your arms, letting them fall back to the starting position. Depending on your strength and the type of weight you are using, you can exercise one arm at a time or bring both arms up at once.
Other Exercises
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Almost all other biceps exercises are some sort of modification of biceps curls. If you want to do something different than curls, try chin-ups, which are done with an underhand grip, as opposed to pull-ups done with palms facing away from your body. These exercises are most effective if you bring your chin fully over the bar. Don't forget to exercise your triceps muscles as well--they may not be as visible as the biceps muscles, but they are essential to well-defined and healthy arms.
Injury
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Overuse of the biceps muscles can lead to irritation of the biceps tendons, called tendinitis. Symptoms include pain in the front of the shoulder, especially when the arm is bent or pulled overhead. If the tendon ruptures, you may feel sharp pain, hear a popping or snapping sound, and see a bruise. Treatment includes painkilling drugs, restriction of movement, and applying ice to the painful area. To avoid biceps tendinitis, don't overwork your biceps--they're relatively small muscles and should strengthen easily.
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