Ultimate Personal Training Biceps Exercise Guide

Biceps exercises.doc Page 1 of 21 Ultimate Personal Training Biceps Exercise Guide Major Muscles That Act At The Elbow and Forearm MUSCLE ORIGIN INSERTION PRIMARY FUNCTIONS Biceps brachii Long head from tubercle above glenoid cavity; short head from coracoid process of scapula Radial tuberosity and bicipital aponeurosis Flexion at elbow; supination at forearm Brachialis Anterior humerous Ulnar tuberosity and coronoid process of ulna Flexion at elbow Pronator teres Distal end of medial humerus and medial aspect of ulna Middle third of lateral radius Flexion at elbow; pronation at forearm
Biceps exercises.doc Page 2 of 21 Alternate Dumbell Hammer Curl Exercise Data Main Muscle Worked: Biceps Other Muscles Worked: Forearms Equipment: Dumbbell Mechanics Type: Isolation Tips: Same at the Hammer Curl but you alternate arms. Do one arm, then do the other, then back to the other arm again. Alternate Incline Dumbbell Curl Exercise Data Main Muscle Worked: Biceps Other Muscles Worked: None Equipment: Dumbbell Mechanics Type: Isolation Tips: Just like the Incline Dumbbell Curl but you only do one arm at a time. Do one arm, then the other. Each set of two raises counts as one rep.
Biceps exercises.doc Page 3 of 21 Barbell Curl Exercise Data Main Muscle Worked: Biceps Other Muscles Worked: None Equipment: Barbell Mechanics Type: Isolation Tips: Possibly the best biceps exercise! W ith your hands shoulder-width apart, gr ip a barbell with an underhand grip. Stand straight up with your shoulders squared and with your feet shoulder-width apart. Let the bar hang down at arm's length in front of you, with your arms, shoulders and hands in a straight line. WITHOUT leaning back or swinging the weight, curl the bar up toward your chest in an arc. Keep your elbows in the same place and close to your sides. Bring the weight up as high as you can and squeeze the biceps at the top. Lower the weight slowly, resisting all the way down until your arms are nearly straight. Rope Hammer Curls Exercise Data Main Muscle Worked: Biceps Other Muscles Worked: None Equipment: Cable Mechanics Type: Isolation Tips: Attach a rope attachment to a low pulley. Stand face forwards and about 12 inches away from the machine. Grasp the rope with a palms-in grip and stand straight up. Put your elbows at your side and KEEP them there during the entire movement. Your elbows should not move. Pull your arms up until your biceps touch your forearms, keeping your palms in a facing in position. Slowly return to the starting position and repeat.