Good day all! Today we’ll be speaking about bicep work outs and how to properly execute them to prevent injuries. Please read, soak it in, and most importantly go to the gym and TRY THESE OUT!! Enjoy…. 
Dumbbell Curls
Sit while holding a dumbbell in each hand with arms hanging down and the palms of the hands facing the body.
* Inhale and bend the elbow, rotating the palm up before the forearm reaches horizontal.
* Continue by raising the elbow at the end of the movement.
This exercise primarily uses the brachioradialis, brachialis, biceps brachia and anterior deltoid and to a lesser extent, the coracobrachialis and clavicular head of the pectorals major. This exercise also takes the biceps through it’s complete range of motion, which includes flexion, protraction, and supination.
Incline Dumbbell Curls
Sit on an incline bench with your back leaning against the support. In each hand, hold the dumbbell with a relaxed overhand grip(thumbs face to the inside).
* Inhale and bend your elbows while externally rotating your wrist before your forearms reach horizontal so that at the end of the movement your hands are in an underhand grip (thumbs facing outside)
* Exhale at the end of the movement
This exercise targets the long head of the biceps (lateral part of the muscle) which is stretched at the beginning of the flexion of the elbow. This movement also works the brachioradialis and the brachial is.
Variations: Use alternating forearm curls, Increase the intensity of the effort by initiating the movement in an underhand grip.
Adjust the angle of the bench according to individual variations in shoulder flexibility. If arm is too far back, the long head of the biceps will create excessive friction in the bicipital groove of the humerus and will strain the tendon.
Hammer Curls
Stand or sit gripping a dumbbell in each hand with the palms facing each other.
* Inhale and raise the forearms together or alternately.
* Exhale at the end of the movement.
This is the best exercise for developing the bracioradialis. It also develops the biceps brachia, brachial is, and , to a lesser degree, the extensor carpi radials brevis and longs.
The Law of Least Effort
To minimize effort when performing an action, the muscle will first recruit the fibers in the most direct path (that is the most linear path located deep in the muscle)
A common belief is that the greater the force, the more the deep part of the muscle is worked. In reality, the more the intensity of effort increases, the more the superficial muscles will be recruited to perform movement. Furthermore, the deep and linear muscles are generally slower to contract but more resistant to repetitive movements than the lateral, more curved, and longer muscles.
Concentration Curls
Sit holding a dumbbell with the palm facing forward and the elbow positioned against the inner thigh.
* Inhale and lift the forearm by bending the elbow.
* Exhale at the end of the effort.
This isolation exercise allows you to control the range of motion, speed, and form of the movement.
It mainly works the biceps brachia and brachialis
This is the 1st of many exercises that I will be posting this week. There are so many forms of bicep work outs that I want to break it up rather than just give one huge post. I will post 4 exercises each day and from there I will go on to the next body part. If you guys have any questions please feel free to email me. Thanks guys!
Isaac J. Hall II
MonsterzEliteFitness
#Cheers2Health
Sources: Strength Training Anatomy, Third Edition, Author Frederic Delavier
