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Bicep Exercise Explanations

Muscle of the Month - December 1996

Bicep Muscles


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Standing Hammer Curls.

Areas worked: Biceps and arms..

Gypsy is demonstrating the starting position for bicep hammer curl.

Starting Position- Stand erect with head straight forward feet apart or together depending on your preference. Knees should be soft. Dumbbells are held at arms length, palms in, at sides of upper thighs..

Gypsy is demonstrating the ending position for bicep hammer curl. Ending Position-

Curl dumbbells straight up from thighs, keeping the base of the dumbbells pointed toward the floor..Return to starting position. Make sure upper arms are pressed to upper torso throughout exercise. Notes: You can do this exercise in such a way to work inner biceps by curling dumbbells up and out, rotating wrists to turn palms up, remembering to keep upper arms pinned to upper torso.

Repetitions: Warm up set do 15-20 (light-weighted). Optimal repetitions 5-8 when increasing weights When working toward a fifth set, 5-6 and no more than 7 will suffice.

Remember: When breathing, inhale at start of exercise and exhale at end of exercise. Always Breathe!!

For best results maintain proper posture throughout your workout. This will be best for muscle isolation.

Standing Barbell Curl

Areas worked: Biceps.

Keith is demonstrating the starting position of the standing barbell curl.

Starting Position- Hold barbell in both hands, shoulder width apart and palms up. Hold barbell at arms length against upper thighs.

Keith is demonstrating the ending position for the standing barbell curl.

Ending Position-Curl barbell up in semicircular motion until bicep muscle peaks (reaches its highest point). For some it will be when forearms touch biceps, for others it may be sooner. Remember as in all curls, keep upper arms close to upper torso. Following the path upward, lower barbell to starting position. Do not let it rest, but start right up again. This will maintain resistance on bicep.

Note: Do not swing back and forth or jerk the barbell, but rather lift smoothly with equal speed up and down. This movement can be worked with a wide to medium grip. A narrower grip may also be use, which will catch outer biceps. Remember: When breathing, inhale at start of exercise and exhale at end of exercise. Always Breathe!!

For best results maintain proper posture throughout your workout. This will be best for muscle isolation.

Repetition: 15-20 Repetition on first set lightly weighted. Follow with declining repetitions as weight is added based on how strong you feel. Do not pump until muscle failure. Having a spotter to help you through the difficult part of lift is a good idea. Work toward 5 sets (optimal).

Reverse Standing Barbell Curls

Areas worked: Brachioradialis.muscle, an assistant flexor of the elbow and located on the outer side of the lower arm This is not as effective as regular curls for the biceps, but does build up the forearm.

Keith is demonstrating the starting position for a reverse standing bicep curl

Starting Position- As with the regular bicep curl, hold barbell in both hands, except this time with palms down.

Keith is demonstrating the ending position for a reverse bicep curl.

Ending Position- As with the regular bicep barbell curl except, as with the starting position, your palms are facing down.

Remember: When breathing, inhale at start of exercise and exhale at end of exercise. Always Breathe!!

For best results maintain proper posture throughout your workout. This will be best for muscle isolation.

Repetitions: 15-20 with light weights. 5-8 and no less than 6 as you increase weight. If you have trouble increasing in weight do not worry. At a light weight you will still get plenty of muscle contraction and toning.

Seated Preacher (Scott) Bench Easy Curl Bar on Low Pulley

Gypsy is demonstrating starting position seated preacher bench curls

Areas worked- Biceps

Starting Position- Attach E-Z curl bar to low pulley on cable. Place bench in front of pulley, facing machine. Arms should be able to support weight when bar is at arms length. Adjust bench distance if need be. Hold bar with both hands, palms up. Sit on bench, resting upper arms on pad.

Gypsy is demonstrating ending position of seated preacher bench curl with E-Z curl bar.

Ending Position- Curl bar up in a semicircular motion until forearms touch biceps or until you see your bicep peak. Keep upper arms from moving outward when you curl. Return to starting position and maintain resistance throughout exercise.

Remember: When breathing, inhale at start of exercise and exhale at end of exercise. Always Breathe!!

For best results maintain proper posture throughout your workout. This will be best for muscle isolation.

Preacher or Scott Bench 7-Ups with E-Z curl bar on Low Pulley

Areas worked: An awesomely intense bicep exercise

Gypsy is demonstrating starting position for doing a preacher (scott) bench 7-up curl with E-Z curl bar on low pulley.

Starting position- Start out the same as with regular seated preacher (scott) bench curl, seated with both hands holding bar and palms up.

Gypsy is demonstrating ending position for a preacher (scott) bench 7-up curl with E-Z curl bar.

Ending position-One set of 7 ups consists of: 7 bicep curl-reps the lower half only (from lowest position curl half way up), followed by 7 curl-reps the lower half only (from top most position half way down), finally followed by 7 curls through the entire range of motion (all the way from lowest position to highest position.

Note: The pulley exercises can be done off the pulley. The cable adds a certain intensity and muscle isolation to your workout that you might not get from free-form bench curls. Repetitions: 1-2 sets and you will know when you are done. The ultimate burn!!

Standing One Arm Cable Curl on Low Pulley

Areas worked: Biceps

Keith is demonstrating starting position for standing one arm cable curl on low pulley. Starting Position: Hold left pulley cable with left hand. Stay back far enough from cable machine so weight stack can be held with arm at side. As you raise your hand and go past you thigh, turn palm up. By flexing wrist (note Keith's wrist postion) you can give the move a bit more resistance, but this is a position of choice and does not need that extra intensity, especially if wrist is not strong. Keith is demonstrating ending position for standing one arm cable curl on low pulley

. Ending Position: Keeping upper arm close to upper torso, curl until bicep touches forearm or peaks. If you wish to make this an even more intense exercise supinate (turn) left hand toward left shoulder, when you reach the top of curl. This will help if you want to achieve that dome like toping of the bicep muscle that Keith has. After completing repetitions, repeat on opposite arm.

Repetition: 15-20 with light weights. Decreasing as weights get heavier 5-8 and no less than 6. Again for those who want to work light weights throughout-Go Ahead. You will still tone and strengthen muscles.

Incline Bench Alternating-Arms Dumbbell Curl

Gypsy is demonstrating starting position for incline bench with alternating-arms dumbbell curl

Areas worked- Biceps

Starting Position- Lie back on incline bench, holding dumbbells. Dumbbells are held at arms length with palms facing in.

Gypsy is demonstrating ending position for incline bench with alternating-arms dumbbell curl.

Ending Position- As you curl bar up rotate wrists inward toward shoulders until you have completed the curl. Some people like to wait until they are midway through their curl before supinating. This is a matter of preference Keep upper arms from moving outward when you curl. Return to starting position and maintain resistance throughout exercise, as you alternate from one arm to the other..

Remember: When breathing, inhale at start of exercise and exhale at end of exercise. Always Breathe!!

Seated Concentration Dumbbell Curls

Areas worked- Biceps

Keith is demonstrating starting position for seated concentration dumbbell curls.

Starting Position-Hold dumbbell in one hand with palm up. Sit on end of bench with feet planted firmly on floor a little more than shoulder width apart. Let dumbbell hang in front of you at full arm's length. Bend slightly forward. If you start on the right, place left hand on left knee. Rest upper right arm against inner right thigh a little above knee (3-4 inches above knee). Start curling dumbbell in a semicircular motion to shoulder height.

Keith is demonstrating ending position for seated concentration dumbbell curls.

Ending Position- As you maintain upper arm against inner thigh throughout exercise, lower dumbbell to starting position as you go back through the same semicircular path. Finish repetitions and repeat on other side.

Note: Concentration curls will effectively eliminate congruence from occurring, making the movement more difficult to cheat, due to greater isolation of biceps. Doing one arm at a time allows for a bit more concentrated effort.

Remember: When breathing, inhale at start of exercise and exhale at end of exercise. Always Breathe!!

A good rule of thumb when considering going up in weights: Always Breathe!!

For best results maintain proper posture throughout your workout. This will be best for muscle isolation.

Repetitions: 10-15 reps will be optimal for warm-up. 7 and no more than 8 repetitions for set that follow warm-up.

A good rule of thumb when considering going up in weights: If you can do 10 reps and the 10th repetition is as easy as the first repetition you may want to go up in your weights. You will still get good muscle definition without going up in weights. However if your goal is strength you will want to lift heavier until you reach your maximum capability.

Standing Cable Bar Curls

Areas worked- Biceps

Keith is demonstrating starting position for standing cable bar curls.

Starting Position-With a short bar attached to lower pulley and holding bar in both hands with palms up, stand far enough back to raise weight pack. Let bar rest on upper thighs. Curl until biceps peak or touch the forearms.

Keith is demonstrating ending position for standing cable bar curls.

Ending Position- Return to starting position and start right back up without letting the tension off bicep.

Remember: When breathing, inhale at start of exercise and exhale at end of exercise. Always Breathe!!

For best results maintain proper posture throughout your workout. This will be best for muscle isolation.

Repetitions: 10-15 reps will be optimal for warm-up. 7 and no more than 8 repetitions for set that follow warm-up.

A good rule of thumb when considering going up in weights: If you can do 10 reps and the 10th repetition is as easy as the first repetition you may want to go up in your weights. You will still get good muscle definition without going up in weights. However if your goal is strength you will want to lift heavier until you reach your maximum capability.


You may send your comments and suggestions to Gypsy --- The Gift of Youth via electronic mail by sending email to:

gypsy@dreamagic.com (Gypsy)


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