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Big Bulging Biceps

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An impressive muscle group

At the front of the upper arm is the biceps, a large muscle that draws up the arm when it contracts. It also enables the palm to be turned upward. At the back of the upper arm is another large muscle, the triceps, which extends the arm when it contracts. The biceps and triceps control most of the movements of the arm. Wrist and hand movements are controlled chiefly by the muscles of the forearm.

The arm is flexed by the biceps, running from shoulder to elbow-joint in front, and is straightened by the triceps, running from shoulder to elbow at the back. The muscles of the forearm consist of the flexors and extensors of the wrist and fingers.

The name biceps comes from the Latin words: bis, meaning twice and caput meaning head, the anatomical term meaning two-headed.

It is used to denote two muscles of the human body, one of the arm, the other of the leg. Each has two heads or points of origin. The former, the biceps brachii, is the muscle on the upper arm, which serves to flex the shoulder, to flex the elbow and supinate the forearm. The biceps femoris extends along the whole of the back of the thigh and flexes the knee. In popular use biceps generally denotes the muscle of the arm.

Kinesiology & Physiology

The one basic movement that is going to impact on the biceps, and that's the 'curl'.

You can use dumbbells, barbell or different types of machine, but the result is going to be the same if you stick at it and increase the weight/resistance: Big Bulging Guns!

You could however, go for being toned and tight by using lighter weights and more repetitions.

I'll be covering weight training programs in a soon to be published hub.

Alternate Dumbbell Curls

Stand with your arms fully extended, holding a dumbbell in each hand; your palms should be facing your thighs. Starting with your left hand, slowly lift the weight up until it clears the thigh, then begin to rotate your wrist outward and curl it up until the arm can bend no farther. Be sure to keep your wrist straight and your elbow in its original position. Bring the weight down, rotating the wrist inward slightly, to the starting position. Repeat with your right arm.

Alternate Dumbbell Curl Demonstration

Barbell Curls

Grasp a bar with a supinated {palms up) grip. The bar should hang down in front of you at thigh level. Curl the bar up, raising it as high as you can while still maintaining continuous tension on the biceps. Do not bend your wrists toward you at the top or raise your elbows- they should remain close to your body. Get a full contraction in the biceps; slowly lower the weight to the starting position.

Barbell Curls Demonstration

Hammer Curls

Sit on a flat bench and grasp a dumbbell in each hand - thumbs facing forward, elbows slightly back. Bring the dumbbells up alongside your body (elbows and shoulders should be back) until they're just below the pectorals. Return to the starting position and repeat.

Hammer Curls Demonstration

Other Bicep Exercises

You can also use the following methods for a solid bicep workout:

Scroll to Continue
  • Preacher Curls
  • Reverse Preacher Curls
  • Concentration Curls

Other hubs in the series:



James on January 19, 2011:

This are really some great ways to achieve perfect muscles

Grant Handford from Canada on March 17, 2010:

Hi Darkside,

Some good information here. I will be following you from now on to see what else I can learn.



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