How to Build Stronger Biceps

Video Transcript

"Hi! I'm Les Whitley. Today I'm going to talk to you about building the muscles of the bicep. The muscles of the bicep re primarily responsible for elbow flexion or bending up of the elbow. That could be such things as pulling your body up. In a pull up position or a rolling position. As well as a traditional bicep curl. These muscles are used throughout your daily routine. Whether you're lifting or lowering any object. Pulling yourself up, out of a vehicle or into a vehicle. As so, it's important to incorporate these. As part of your over all training program. One exercise to train the biceps, is the straight bar bicep curl. Approach the bar with an even grip. Shoulders and elbows in good alignment. Make sure your hands are gripping equally, distance spaced on the bar. Lift the bar, out of the rack. Comfortable step back. Spine in a good neutral position. Shoulders rolled back. Elbows should remain at the side. Initiate your movement. By moving the bar away from the mid line of the body. Curling up to a full range of motion. Squeezing the biceps, nice and tight. And lowering under a good control. It's important, not to move the upper body. As it minimizes the impact, felt on the bicep. Use the bicep movement in curling up. And extending down for a full range of motion. Elbows should remain tucked into the side. And avoid moving forward or back. To lift a little heavier weight. Than what the movement will allow. Always replace the bar, under control. And remember, take your time. When you using the muscles, smaller, such as the muscles of your biceps. Or other small helper muscles. In your training programs."