Developing triceps & biceps
Bodybuilding & weight training guide
The biceps are a smaller muscle than the triceps and can be found on the front of your upper arm, below this muscle is the brachialis and this is the muscle which is seen between the biceps and triceps when the body builder flexes their arm. The triceps is the muscle on the back of the upper arm and when developing these muscles as with any other group of muscles it is essential that you practice the exercise in the correct form.
The secret to getting these muscles well defined is to avoid over training the muscles, the arms are also used in exercises for the chest, back and shoulder so care should be taken they don’t become over trained. Great exercises for toning and shaping the biceps and triceps are:
Standing barbell curls
Hold the barbell using an underhand grip with the feet shoulder width apart, make sure that you keep your elbows as close to your body as you can at all times. Using only your forearms and the bicep muscle curl the barbell up to your shoulder level, hold this position for a second and feel the tension in the biceps before slowly letting the barbell back to the starting position and repeating.
Standing dumbbell curls
This exercise is very similar to the barbell curls but you are using dumbbells instead, this exercise will build up the biceps and the forearm. Stand with your feet shoulder width apart and your elbows as close to your body as possible at all times. Using only your forearms bring the dumbbells up to shoulder height using your biceps to curl the dumbbell, you should rotate your hand around so that when you reach the peak height with the dumbbell the palm is facing upwards and to the front. Hold this position for a second feeling the pull on the muscle before slowly lowering back to the starting position and repeating.
Dumbbell hammer curls
This is another exercise which is similar to the dumbbell and barbell curls but trains the biceps, forearms and brachialis. Stand with your feet shoulder width apart and your elbows as close to your body as possible, hold the dumbbells at arms length by your side with your palms facing each other. Moving only your forearms and using the biceps and forearms strength curl the dumbbell up to the level of your shoulder. Hold this position for a second while feeling the pull on your biceps then slowly back to the starting position and repeat.