Building your biceps requires working on the muscles of your upper arm. In order to buld muscles in the upper arm however, you need to stimulate muscle growth, and this can be done through weight training exercises. Compound exercises with free weights work better in this context than machine based exercises or isolation exercises. The primary function of the biceps is for the usage of the shoulders and elbows. Therefore, working on your biceps will ensure that day to day things which require your upper arm muscles will be that much easier. Regardless of whether you’re in it for body building or toning down your body or losing weight, bicep exercises work incredibly well.
The actual name of the bicep muscles of your upper arm is the brachili muscle. For your legs, the muscles are called biceps femoris and these are situated behind your thighs. The biceps in your arms are required in turning your forearms and your elbows. Therefore, in order to pick things up, you need your biceps. Also, bringing your arm upwards and forwards needs the help of the biceps too.
Three kinds of muscles
Apart from the biceps, the brachialis and the brachioradialis muscles also benefit from these exercises. The brachialis muscles help in bringing the forearm to the upper arm by bending the elbow, and so does the brachioradialis muscles, which assist in flexing of the elbow joint. In fact, brachialis muscles are a lot stronger than biceps, and taken together, these three are generally considered as “biceps”.
Curl exercises
The most obvious, and probably the most popular of all bicep exercises are the curls. The curl exercises are carried out by using dumbbells, or resistance tubes. What you do is stand upright and keep your arms to your sides, elbows straightened as much as possible. Then, with your palms facing outwards, lift the weight towards your chest and see to it that your elbows don’t move back. Then bring the weight back to the starting position of your arms and repeat with the other arm. You might also want to bring both weights up to your chest together, depending upon the weights and your capability and strength. Don’t overdo it, as you might hurt yourself.
Exercises similar to Curl exercises
Other exercises in this category are generally variations of the bicep curls. One of the most popular exercises is the chin curl. The chin curl is different from the bicep curl in that it requires an underhand grip, with the palms facing towards you, not away. You also need to bring your chin on top of the bar. It is extremely important that you remember to exercise your triceps too, because although not as visible, they are crucial.
Possible injuries
Tendinitis is a condition that arises from overuse of the bicep muscles. Some of the symptoms include pain in the shoulder front, when there is movement or bending of the arm, or when its pulled overhead. Upon rupturing of the tendon, a sharp pain may follow, as well as a bruise or a popping sound. Some of the treatments include drugs, painkillers, rest and application of ice to the area. One must never overwork oneself, therefore, when it comes to bicep exercises. They are small muscles, and do not require too much work.
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Tags: bicep exercises, biceps femoris, dumbbells, exercises with free weights, muscle growth, upper arm muscles
