The biceps, formally called the biceps brachii, are located on the front portion of your arms between the elbow and the shoulder. The biceps are a key component to any workout program as many weight lifters desire bigger, stronger and muscular looking arms. These muscles are highly noticed by others and often the first line of measurement to one’s physique.
Being a former NFL player, Terry Crews is no newbie to the gym. You don’t get this from taking it easy and lifting light. There’s no doubt we can all learn a little something from Terry’s routing. Monday: Shoulder/Arms/Abs/Cardio Superset Upright Barbell Row – 1 set of 6 reps Power Clean & Jerk – 1 set [...]
One of the most popular weight training goals for men is bigger arms. Male weight lifters desire arms that fill out a shirt sleeve and has everyone saying “look at those guns”. Unfortunately, there are many who struggle to bulk up due to a variety of reasons like poor diets, wrong exercises, low protein intake [...]
The reverse curl is a solid exercise that helps to tone the biceps brachii and also to increase strength and size of the forearms. This exercise typically uses a preloaded barbell that is roughly 3 to 5 feet long. More advanced exercisers can use an Olympic barbell if desired. Anatomy Reverse curls directly target the [...]
Hammer curls are a great complementary exercise to the traditional barbell curl. This exercise specifically targets the large muscle that runs down the outside of your forearm. However, it also places the biceps brachii under stress to make for a solid workout. Typically hammer curls are performed with dumbbells but individuals may also use a [...]
The barbell curl is a traditional exercise primarily used to increase size and strength of the biceps brachii, more commonly known as the biceps or “bi’s”. This exercise typically uses a standard Olympic barbell which is roughly 7 feet long and weighs 45 pounds. However, individuals may also use preloaded barbells or EZ curl bars [...]
The incline dumbbell curl is a great exercise to completely focus and isolate the biceps brachii. This exercise requires an incline bench and dumbbells to perform. Using an incline bench prevents individuals from using their bodyweight to help create momentum when performing a biceps curl while standing. The incline dumbbell curl can be done simultaneously [...]
Cable peaks is a common term among long-time weight lifters and it refers to using a cable pulley machine to work out the biceps brachii. More specifically, this exercise targets the long or outer head of the biceps brachii. This exercise requires a cable pulley system that allows you to adjust the height of the [...]