When we talk about arm training, one muscle in particular always seems to have the spotlight- the biceps muscles. The biceps brachii makes up most of your upper arm that consists of two-large headed muscles, but it doesn’t function alone. Functionally, the brachialis and brachioradialis muscles help flex the elbow joint, and also add size and shape to the arm.
The brachioradialis makes up a good part of your forearm, by training these muscles, it completes your arm development by adding muscle mass to the lower arm. So biceps workout isn’t just about training the biceps, but also about training the other connected muscles.
Importance of Biceps Workout
Biceps workout is not just for enhancing the appearance of the arms, but it also has various other benefits. Here are a few points mentioning about the importance of biceps workout:
Highly Functional
Developing and strengthening the biceps muscles is a lot more than just toning them for appealing physical appearance. Strong arms help in pulling action as well as the lifting action.
Lift more, push harder with stronger arms!
Muscle Toning
Bicep workout is recommended for muscle building as well as muscle toning as it tones the fats or loose hanging extra fats into well-developed muscles.
Strengthening Other Connected Muscles
As mentioned in the previous section, the biceps muscles are connected to brachioradialis and biceps training provides complete arm development by adding muscle mass to the lower arm.
Different Biceps Workouts
There are bicep workout variations that can be performed using different machines. Into Wellness/Realleader USA have multiple machine options for training the biceps. Here are a few bicep workout variations listed below along with the respective machines:
Seated Arm Curl
This is one of the machines that effectively works the biceps muscles and also the muscles of the lower arm- the brachialis and brachioradialis. The FW 2004 Seated Arm Curl enables users to accurately and conveniently build their biceps from a seated position. The seated position during the exercise helps to maintain the proper form for effective results.
Bicep Curl
The M2 1010B Bicep Curl Machine accurately targets the biceps as the precisely designed independent moving arms help isolate the biceps. Thus training biceps makes it easier for an individual to pick up and carry objects in their day-to-day life, which makes this machine appropriate for functional training of arms.
Standing Dumbbell Curl
This is a free weight exercise where you grab a pair of dumbbells, and while performing this movement, the tension should be on the biceps at all times so that the weights impact the bicep muscles effectively.
Preacher Curl
The Preacher Curl is a must have attachment to target your brachialis muscle, a lower part of your biceps. This attachment is designed to provide you optimal range of motion and creates accurate impact on the brachialis muscle.
Cable Bar Curl
This exercise variation involves curling the biceps separately and the unilateral training (which is training one side of the body at a time) enables you to exercise each side equally, while also correcting muscle imbalances.
Chin Ups
This variation is not really the easiest move to master but definitely one of the most effective one. When done correctly, this exercise targets your shoulders and back too along with your arms.
Use Your Mind to Build the Muscles During Biceps Workout
Focus on the Movement
Concentrating and focusing on the exercise movement and watching carefully how your biceps are contracting to move the weight, helps in building neural pathways quickly between your brain and biceps. The faster they fire, the faster your muscles develop. This in another way is also called mind-body connection while working out.
Keep a Count on the Tempo
Maintaining the detailed tempo will expose your biceps to more tension. Whereas, counting the 2-3 seconds while lowering your arm will enable you to exercise in a controlled manner, making sure you don’t rush your reps.
Go High to Low
Counting down your reps lets you know the end is nearing and this can help you push through the set . Counting up makes it harder to stay motivated, especially during long reps.
4 Tips to Remember During Biceps Workout
Warm Up
For any and every kind of exercise, warmth is extremely important and necessary. A warmed muscle is a more pliable one and it’ll work better. The increase in temperature will help reduce the risk of rips and tears and deliver more red blood cells (RBCs)– and therefore deliver oxygen and nutrients to the muscle while it is in action. Warm-up can help to lift more too.
Change Your Workout
Remember, after every six workouts your body gets adapted and the intensity of the benefits eventually reduces. Quite simply, sitting there curling away each week won’t be doing much, mixing workout can put your arm muscles through a variety of movements, impacting the targeted muscle in various ways.
Breathing is Important
Breathing is important in every exercise, not breathing out can cause your blood pressure to spike and make you dizzy. Rhythmic breathing can help you concentrate better, calm yourself down and keep your tempo more controlled. A well oxygenated body will also reduce the risk of fainting and help deliver oxygen to your muscles, allowing them to ‘breathe’ and train harder.
Rest Well
It’s often said that you should rest at least for 30 to 60 seconds between exercise sets. This break isn’t meant for muscle recovery, it’s for you to have a few seconds to get you ready mentally for another set. Resting for 3-4 minutes gives enough time for your muscles to rest and have a chance to return to full strength so that you can use more weight on your next set for greater muscle growth (if required as per your workout plan).
Conclusion
You don’t have to get complex with your workout schedule, just mixing the bicep variations can help break the monotony and avoid your muscles from getting used to a particular workout. Make sure to hang your arms or stretch your arms too much while training using free weights, as this can put stress on your joints. If you’re a beginner, ensure that you use lighter weights and train under guidance or supervision of a trainer. Go ahead and tone your biceps muscles correctly!
Frequently Asked Questions About Biceps Workout
How can I perform a bicep workout?
A simple bicep workout can be performed using dumbbells with following steps:
- Stand with your feet shoulder-width apart.
- Hold dumbbells in either hand at your sides, with your arms fully extended.
- Curl the dumbbells to your chest and return to the starting position with a controlled movement.
Furthermore, Bicep workout can also be performed using various machines such as Seated Arm Curl, Bicep Curl, Standing Dumbbell Curl, Preacher Curl, Cable Bar Curl, Chin-Ups.
How can I set a bicep workout routine?
If you’re a beginner, you don’t have to get too complex with your workouts to hit your biceps hard, so if you’ve heard the terms supersets and tri-sets, it may seem overwhelming to you. Hence this effective three-move routine would be simpler and convenient for you: up your street:
- Single arm dumbbell preacher curl (3 sets, 6-8 reps and 90sec rest).
- Incline dumbbell curls (3 sets, 8-10 reps and 90 secs rest).
- Dumbbell hammer curls (3 sets, 10-12 reps and 90sec rest).
How should I perform bicep and tricep workout with dumbbells?
This video demonstrates how to easily target your triceps and biceps muscles using dumbbells. Watch this video to know the necessary workout.
Explain a bicep peak workout?
Having a pair of peaked biceps makes you look like you actually lift and could be the differentiator in your physical appearance too. As a rule of thumb, any exercise that has you curl with your hands or elbows behind your torso or hips will help you build good bicep peaks by emphasizing the long (outer) head of your biceps. If your biceps are your top most priority in your fitness regime, perform them first after a rest day. A short workout usually takes 30 minutes, and it isn’t too difficult to maintain high intensity over the course of your workout. Follow a training split in which you space your back workout either two days before or two days after your arm day. For example: working your biceps on Mondays and back on Tuesdays may provide inadequate recovery time and can hamper overall arm gains. Just make sure to use your resting days judiciously and be cautious while planning your back training considering your arm workout.
How to perform a bicep workout at home?
Grab a pair of dumbbells and flex some muscle during your bicep workouts through strength-building bicep exercises. You can do this biceps workout at home as long as you have a set of dumbbells. If it becomes difficult to maintain proper form during this biceps workout, choose a lighter weight or modify your movements according to your resistance. These are some exercise variations you can follow:
- Bicep Curl
- Reverse Curl
- Hammer Curl
- W Curl
- Isolated Single-Arm Curl.
Again, remember to choose a lighter weight if you have difficulty maintaining proper form during these bicep workouts.
