Anatomy of the Bicep

The biceps brachii is attached to a forearm bone called the radius and originates at the scapula in two places. In fact the bicep gets its name from this two headed structure; we refer to it as the long head and the short head of the biceps. 

 

The biceps brachii is attached to a forearm bone called the radius and originates at the scapula in two places. In fact the bicep gets its name from this two headed structure; we refer to it as the long head and the short head of the biceps. 

A combination of the following bicep movements can help you sculpt your arms.

• Bicep Curl  with Tube: Stand in the basic step position. The front foot fixes the middle of the tube on the floor. The arms are at the sides of your body and bent so far that the tube is a little taut. Move both ends of the tube simultaneously upwards in an even movement. Only the forearm is moved, the upper arm rests on your body. Keep your elbows close to your body. You can also stand with both feet on the tube in the basic position with your feet parallel. Note: While performing, your hands should form a straight line with your forearms.

• Hammer Curl (Db): Stand at the end of a bench with your feet slightly apart. Hold a dumbbell in each hand, with your palms facing your body. Your shoulders should be back, your torso should be upright, and your back straight. Keeping your elbows at your sides, curl the dumbbells up to chest height. Hold for a brief second flexing your biceps. Your wrist should be locked and your palm should continue to face in toward your body as you lift. Lower the weight to the starting position in a slow, controlled manner.

• Hammer Curl (Db): Stand at the end of a bench with your feet slightly apart. Hold a dumbbell in each hand, with your palms facing your body. Your shoulders should be back, your torso should be upright, and your back straight. Keeping your elbows at your sides, curl the dumbbells up to chest height. Hold for a brief second flexing your biceps. Your wrist should be locked and your palm should continue to face in toward your body as you lift. Lower the weight to the starting position in a slow, controlled manner.

• Scott Curls:  For the Scott curls, the back of your upper arms should be completely supported by the cushion on the special Scott bench. Grasp a barbell with your hands shoulder width apart, palms facing upwards, keep your arms slightly bent. Lift the barbell in a semicircular movement to a height where you can still feel the tension in the group of muscles bending the arm. Then lower the barbell smoothly back into the starting position with slightly bent arms. You can also perform the Scott curls with a dumbbell.