Bicep Blast

Who Doesn't Want Big Guns?

Ok - lot's of women say that they don't want big arms. But check out the pipes on this lady.  Very nice.

Biceps

Biceps are two-headed muscles on the inside front of your upper arms.  The are primarily responsible for arm flexion.  They respond well to a variety of arm curl exercises such as:

Preacher Curl

Preacher Curl

Preacher Curl is so-named because it is done on the bench pictured above.  This is an intense bicep exercise which really isolates the bicep and hits the lower bicep area hard.  You can use a barbell or dumbells (one at a time or two together).  Start with arms fully extended, upper body is still.  Slowly raise weight until full contraction.  Lower the weight under control until elbow is fully extended.  Warning - the eccentric contraction as you lower the weight must be under control or you risk hyper-extending the elbow.

EZ Bar Curl

EZ Bar Curl

EZ Bar Curl is named after the bar being used.  It has a series of bends in it which aid in gripping the bar.  This bar lets you do curls with a slight turn or pronation in the hands/forearms.  This is a little more comfortable than the straight bar.  Like the lady pictured above: keep your back straight, extend the arms fully and then curl the bar upwards as tightly as you can.  Slow, controlled descent back to the start position.

Concentration Curl

Concentration Curl

An excellent single arm exercise.  The concentration curl gets its name from the way you lean into the exercise and seem to be concentrating on something deep when you have the weight fully raised to your chin.  Here's a pic for you visual learners:

The Thinker - Thinking about Concentration Curls?

So, anyway, start with a dumbell in your hand.  Sit on the end of a bench/stability ball etc.  Lean over until your tricep is pressed against the inside of your knee.  The weight now hangs on your fully extended arm almost to the floor.  Keeping your elbow and knee stable; curl the weight until fully contracted.  Lower the weight slowly - don't let your elbow hyper-extend at the bottom.

Tie it Together

Try this Bicep Blast Routine

3 Sets of 10 Reps - EZ Bar Curl

3 Sets of 10 Reps - Preacher Curl (with straight barbell or dumbells)

3 Sets of 12 Reps - Concentration Curls

Tom

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