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Exercise Index Quads Introduction to Biceps Training
The Biceps
(1) Biceps Brachii:
The biceps brachii is a two - headed muscle with point of origin
under the deltoid and point of insertion below the
elbow.
Function: To lift
and curl the arm, to pronate (twist downward) the wrist.
(2) Triceps
Brachii: The triceps brachii is a three - headed muscle that
works in opposite to the biceps, also attaching under the deltoid
and below the elbow.
Function: To
straighten the arm and supinate (twist upward) the
wrist.
(3) Forearm: The
forearm involves a variety of muscles on the outside and inside of
the lower arm that control the actions of hand and
wrist.
Function: The
forearm flexor muscles curl the palm down and forward; the forearm
extensor muscles curl the knuckles back and up.
Training the Biceps
Depending on what your
goals are, a variety of different exercises will be of help to
you:
Overall Biceps Mass
Biceps Length and Lower Thickness
- Incline Curls
- Preacher Curls
- Arm blaster Curls
Biceps
Peak
- Cable Concentration
Curls
- Dumbbell Concentration
Curls
- Twisting Dumbell
Curls
Outer
Biceps
- Narrow-Grip Barbell
Curls
- Narrow-Grip Preacher
Curls
- Concentration
Curls
Inner Biceps
- Wide-Grip Standing Barbell
Curls
- Seated or Standing Dumbell
Curls
- Incline Dumbell
Curls
- Standing Alternate Dumbell
Curls
Biceps Seperation and
Definition
- High Repetition / High
Set Training
- Reverse
Curls
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