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This exercise improves strength and endurance of the biceps.

Equipment: dumbbells, barbell, ez bar

Major muscles used: biceps brachii, brachialis, brachioradialis

best-arms-exercise-biceps

Position: Stand with arms extended by side and palms facing forward. Neck, spine and pelvis are in neutral. Knees are slightly bent to protect lower back. Abdominals are contracted. Scapulae (shoulder blades) are depressed and retracted (pressed down and back).

Movement: This exercise is divided into three parts.
Part 1: Begin with arms fully extended next to your sides. Without moving your upper arms, exhale and bend elbows while extending dumbbells (or whatever type of equipment you have chosen) half way to form a 90° angle. Inhale and return dumbbells to original position. Repeat for a count of 7 reps.
Moving right into part 2: keep arms at the 90° position, without moving upper arms, exhale and extend dumbbells as close to your shoulders as possible. Inhale and return to the 90° position. Repeat for a count of 7 reps.
Moving right into part three: Return to original position with arms fully extended next to your sides. Without moving your upper arms, exhale and bend elbows while extending dumbbells into full range of motion. Dumbbells should move as close to your shoulders as possible. Inhale and return to original position.  Repeat for a count of 7 reps.

I like to perform this exercise in an alternate fashion. While working one side at a time, I hold a dumbbell in the other hand stabilized in the 90° position throughout the three parts. Switch and repeat on the other side.

Common errors:
– swinging/using momentum
– shoulders hiking up
– wrist breaking (something I struggle with)
– torso instability

Need further advice on your bicep routine? Please leave a comment…

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