Biceps are responsible for elbow flexion, meaning moving the forearm closer to the shoulder. You probably are already familiar with the best exercise for working the biceps.
Bicep curl might be the most iconic exercise of a gym workout. And it’s likely overemphasized by most avid gym goers but that does not diminish its effectiveness for training the biceps. But to gain the most benefit from it and to reduce risk of injury, it’s important to let go of the ego and focus on proper form instead of heavy weight. Concentration Curl variation reduces chance of cheating the movement while increasing the tension on the bicep. Providing support for the tricep should prevent the lifter from moving the elbow forward to initiate the movement with the shoulder instead of the bicep. And leaning forward will keep the weight heavy at the top of the movement.
- Sit down on a bench spreading the legs wide
- Place a dumbbell between the legs
- Keeping the back straight, lean forward
- Place one hand on the knee, while lowering the other arm between the legs, resting the tricep against the thigh
- Grip the dumbbell with supinated grip
- Keeping the elbow and shoulder fixed, raise the weight until the bicep is fully contracted
- Lower the weight to starting position
While bicep curl is an effective isolation exercise, it can be a bit boring. A chin up adds some fun as you are moving your whole body in the air. Latissimus Dorsi is the primary muscle in this movement but the bicep is also engaged during the elbow flexion. And once you master the movement, more challenging exercises, such as One-arm Chin Up, are open for exploring.
- Grip the pull up bar with supinated grip (palms facing you), shoulder width apart
- Raise the body until the chin is above the bar
- Lower the body to starting position