Biceps
Preparation
- Stand upright whilst holding a barbell with and underhand grip, with the hands around shoulder width apart.
Variation: Bring hands closer together. - Keep your elbows tight to the body and he palm of the hands facing forward.
- This is the starting position.
Movement
- Curl the barbell forward, and in an upwards motion, contracting the bicep muscles.
TIP: only the forearms should move. - Continue this movement until the barbell is at shoulder level, and the biceps are fully contracted.
- Lower the barbell back down to the starting position.
- Repeat for recommended repetitions.
Benefits
- Improves grip strength. Which can benefit you when performing other exercises ie deadlifts.
- Injury prevention to the elbow/arms.
- Increased upper body strength.
- Build the bicep muscle.
Muscles Used
- Bicep Brachii – Primary Muscle.
- Brachialis – Primary Muscle.
- Brachioradialis – Secondary Muscle.
- Anterior Deltoid – Secondary Muscle.
- Wrist Extensors – Secondary Muscle.
- Flexors – Secondary Muscle.
Safety
Avoid using a weight you know is too heavy for you – don’t ego lift – start lighter and build up. Develop strength and technique before using a heavier barbell.
Avoid Swinging your body as this may lead to back pain.