Barry Stalker: A Personal Trainer Hoxton Bulging Biceps Routine
Everybody wants big biceps as they are a most impressive area to develop . When someone asks, “flex a muscle” they do not want to see your calves, it is the biceps that are usually requested.
The biceps grouping (anatomically known as the biceps brachii), of which there are two heads (the short head or outer biceps and the long head, or inner) comprise the upper portion of the upper arm and are responsible for elbow flexion (moving the hand toward the shoulder), elbow supination (rotating the palm upward) and shoulder flexion/transverse flexion.
Also associated with the biceps, although not part of their anatomical structure, are the brachialis and , muscles that are situated on the side of the arm between biceps and triceps, and connect the main bicep muscle to the forearm respectively.
Training the biceps will involve training these muscles also, as they allow for greater overall upper arm size, and the illusion of a larger biceps from top to bottom.
I’m a personal trainer in Hoxton and my personal experience through training numerous clients and myself has shown me that certain bicep exercises are superior to others. The best biceps movements, collectively known as the “mass-builders,” are those that provide the greatest stimulus across both the long and the short heads.
Therefore, using the four exercises shown below, standing barbell curl , preacher curl , incline dumbbell curl & hammer curl in my experience are by far the best for building size.
PERSONAL TRAINER HOXTON: STANDING BAR CURLS
The biceps curl can be performed a number of ways: standing with dumbbells (both hands curling or alternating), one arm resting on inner thigh as with the concentration curl, preacher curl variations (including the one arm version featured in this article) and seated with dumbbells.
Given the main role of the biceps is elbow flexion, the logical movement for stimulating the most amount of muscle in this region is the curl, and the most basic of all the curling movements is the standing barbell version, universally known as the greatest biceps exercise ever.
Hold bar with a shoulder-width grip, with arms straight toward the floor and elbows locked.
Curl weight toward the chest, while keeping the elbows and back fixed.
Contact the biceps as the bar reaches the front of the chest.
Resist weight as it slowly lowers to the floor for a full stretch.
PERSONAL TRAINER HOXTON: PREACHER CURLS
This exercise could be considered an isolating movement as it really focuses stress on the peak (which is found on the short head and is genetically determined) and adds to fullness at the lower portion of this muscle. However, as mentioned it does add to fullness and I have found it to be one the best movements for enhancing overall size.
Using a regular preacher bench, hold dumbbell/bar with an underhand grip while locking elbow firmly in place in an extended position on the bench.
Slowly curl the dumbbell/bar up, trying to almost touch the shoulder of the arm being worked.
PERSONAL TRAINER HOXTON: INCLINE DUMBBELL CURLS
Another good overall mass builder (second only to standing bar curls in my opinion) is the incline dumbbell curl. It allows one to achieve a full range of motion while getting a maximal stretch at the bottom of the movement. The amount of weight used will be less than with the bar curl, but providing the form is kept strict it will produce an amazing pump.
Lying back on an incline bench, hold two dumbbells with arms extended down and back.
Curl the dumbbells up and out with both hands, being sure to turn the wrists as the weights are raised.
Slowly return to start position.
PERSONAL TRAINER HOXTON: HAMMER CURLS
The hammer curl, although not strictly a biceps exercise, will develop the brachialis, lending a greater degree of overall size to the biceps area. The brachialis, the strongest flexor of the elbow, runs along the side of the upper arm and comprises much of the lower biceps area.
It gives the impression, in those with full development, of a tennis ball stuck under the skin between the biceps and triceps. Developing it to its fullest will help to push the biceps up therefore creating the illusion of a peak, and fill out the lower portion of the biceps, providing overall thickness in this area.
With elbows fixed at the side of the body, place the palms in a neutral position (palms facing one another).
Curl the dumbbells up, the same way you would for a regular dumbbell curl.
Lower dumbbells slowly and repeat.
For more advice on any of the above or to arrange a personal training session in Hoxton, why not get in touch with me today.