How to Work to Build Stronger Biceps

The biceps brachii is a two headed muscle that is located at the anterior compartment of the upper arm. Its main actions are elbow flexion and forearm supination (a motion in which the forearm is rotated, so that the palm area is facing up). Biceps brachii is one of the most well-known muscles of the body and is also the most commonly trained muscle. It is the one that gives a noticeable bulging look on the upper arm when it is well developed. Training the biceps muscle should be more aimed at increasing its strength than just focusing on making it bulky. A bulky muscle is not always a strong muscle, so be wary about your way of exercising. To build strong biceps, use heavy weights, with a low number of repetitions (not more than 8 reps). However, choosing a heavy weight does not mean overloading yourself; use weights that are tolerable enough to handle. Here are some useful exercises to help build strong biceps muscles.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Dumbells (the heaviest weight you can handle)
• Preacher curl bench
• Exercise bench
• Inclined exercise bench

Single Arm Preacher Curls

1. Prepare the appropriate dumbbell weight that is heavy enough for you.
2. Position yourself at the preacher curl bench either standing or seated. Adjust the pad to a comfortable height so you can properly place your arm over the bench.
3. Grasp the dumbbell with your right hand using an underhand grip. Place your right arm in a supinated position on the preacher pad. This means your arm is rotated with the palmar side (palm area) facing up.
4. Rest your armpit on the area near the top of the pad. Make sure that your armpit is not digging in on the pad to avoid nerve compression.
5. As you extend your arm over the pad, allow the pad to firmly support your upper arm up to the level of the elbow. This will stabilize the elbow as you continue the exercise.
6. Inhale as you carefully elevate your forearm (elbow flexion) to lift the dumbbell and curl it toward your right shoulder.The upper arm should remain rested on the pad while you perform this motion.
7. Exhale as you fully extend you right arm to bring the dumbell back down to its starting position.
8. Perform this movement five to six times and then do the same procedure on the left side.

Dumbbell Concentration Curls

9. Prepare a heavy weight dumbell that is tolerable enough to handle.
10. Sit on the exercise bench with legs apart and feet flat on the floor
11. Lean your body forward to provide stability as you perform the exercise.
12. Grasp the dumbbell with your right hand using an underhand grip.
13. Extend your right arm and place it in a supinated position. Your palm should face forward and your elbow should rest on your inner right thigh.This will stabilize the elbow as you lift the weight.
14. Inhale as you lift the dumbell and curl it until your right arm is fully flexed. Keep your elbow stabilized on your inner thigh while doing this motion.
15. Exhale as you fully extend your right arm to lower the dumbell down.
16. Perform this exercise five to six times and repeat the same procedure on the left side.

Inclined Dumbbell Curls

17. Set up two dumbbells that are heavy but manageable.
18. Adjust the back rest of the exercise bench to an angle of 30 to 45 degrees
19. Lie supine on the inclined bench with your head and back on the backrest and your buttocks on the seat. Widen the distance of your legs and keep your feet flat on the floor for a stable base of support.
20. Allow your arms to hang on the sides of the bench. Make sure that both arms are supinated (palms facing forward).
21. Let your trainer or exercise partner hand you the dumbbell for each hand. Grasp the dumbbells using an underhand grip. Keep your arms in the supinated position as you take the weights.
22. Inhale as you lift the dumbells. Curl the dumbells up until both your elbows are fully flexed. Maintain both arms in the supinated position while performing this motion.
23. Exhale as you slowly extend both arms to bring the dumbbells back down.
24. Repeat this procedure five to six times and the rest.

Tips & Warnings

• It is advisable to supinate the arms when doing these exercises to allow full elbow flexion. The biceps brachii is a stronger elbow flexor when the forearm (radioulnar joint) is supinated.
• If there is existing pain or a tingling sensation when flexing the elbow or lifting the weight, discontinue the exercise and consult your doctor right away.