What are the best dumbell bicep exercises for muscle? close grip or wide for barbell curls?
A wide grip places more emphasis on the short head of the biceps brachiis. Wide-grip barbell curls allow you to use more weight and stress the short (inner) head of the biceps more.
One of the best ways to isolate the biceps when doing particular work out that includes your arms is to perform the close grip barbell curl.
Here’s a video to assist you on the Close Grip Barbell Curl:
The best biceps exercises, however, are the ones that allow you to
isolate the muscle without bringing any others into play. They are
simple to do and have a minimal risk.
That it is really important to tone your your upper arms with the correct biceps workout.
Sexy Female Biceps , with Sylvia Ferrero
Dumbbell Curls
The dumbbell curl exercise should form the core of your bicep workout routine. Besides allowing you to go heavy, the exercise is easy to perform if you follow the correct technique. You require a dumbbell to perform this exercise. First of all, stand straight and lift the dumbbell with an under-hand grip. The dumbbell should be lifted just above your pectoral muscles. Remain in this position for a few seconds and then lower the weight down slowly. It should be strictly noted that your elbows do not move during the exercise and stay tightly locked by your side. Keep repeating the exercise for at least 6-10 times and then take a break.
The workout is designed for new lifters and should be used
before going on to a more advanced split routine with more exercises
& sets. This workout should do done once per week only.
1. Standing Barbell Curl
Sets:3 Reps: 15-12-10
Exercise Instructions:
Assume the starting position for the standing dumbbell curl by
grasping a pair of dumbbells and standing straight up, feet together
and dumbbells by your side. The dumbbells should not be touching your
body.
Your palms should facing upwards.
Take up the slack by bending the elbows slightly. Tension should be on the biceps.
Slowly curl the dumbbells up as far as possible.
Squeeze the biceps hard, and then slowly lower the dumbbells back down to the starting position.
Repeat for desired reps.
Workout Notes:
Perform a 2 set warm-up before this workout. First set with a very
light weight, and the second set with half the weight used on the first
exercise.
Strict technique on all exercises. (see bicep exercises)
Bruce Algra's Fitnus Charts are world famous for their anatomical
detailed and beautiful graphics! The Biceps & Forearm Workout
includes Eight detailed exercises that illustrate the beginning and
intermediate positions that target the biceps & forearm muscles. An
incredible detailed center illustration highlights the biceps and
forearm muscles.
The biceps anatomy includes the biceps brachii and the brachialis.
The biceps is a muscle on the front part of the upper arm. The biceps lies on the upper arm between the shoulder and the elbow.
The biceps includes a “short head” and a “long head” that work as a single muscle.
The biceps is attached to the arm bones by tough connective tissues
called tendons. The tendons that connect the biceps muscle to the
shoulder joint in two places are called the proximal biceps tendons. The
tendon that attaches the biceps muscle to the forearm bones (radius and
ulna) is called the distal biceps tendon. When the biceps contracts, it
pulls the forearm up and rotates it outward.
Before learn exercises specific to the bicep, and bicep workouts, get the most in-depth and detailed information right here about the biceps anatomy.
The biceps brachii, or simply biceps in common parlance, is, as the name implies, a two-headed muscle.
The muscle in the front of your upper arm above the elbow.
