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Bicep Development for Rookies

Zach Bashore

The biceps are another one of those overtrained muscle groups that bodybuilders have trouble with. Is it the ease of doing hundreds of curls or the uneducated decisions we make when training them? This article is aimed at the ones who are interested in the basics of bicep training and may also help the experienced bodybuilder bust out of his or her plateau. You are going to learn what the biceps is, best exercises, best day to train, and how your split should look.

Your biceps are involved with many activities you do each day such as carrying and lifting things. According to hateweight.com, Bicep Development for Rookies Articles the definition of the bicep is the muscle running along the inside of the upper arm which bends your arm at the elbow.

The biceps muscle consists of three groups: The pronator teres, which causes flexion at the elbow and also causes pronation with the forearm. The brachialis only allows for flexion at the elbow, and the biceps brachii causes flexion of the elbow and supination of the forearm. Most bicep exercises are labeled pulling exercises and involve curling your hand towards your shoulders.

You can perform many different bicep exercises with almost any type of resistance. The following list is an example of good exercises you can do with the equipment listed above it. DUMBBELLAlternate Hammer CurlSeated Dumbbell CurlZottman CurlCross Body Hammer CurlDumbell Alternate Bicep CurlOne Arm Dumbbell Preacher CurlBARBELLBarbell CurlClose Grip Easy Bar CurlPreacher CurlSpider CurlWide Grip Standing Barbell CurlCABLESStanding Cable CurlOverhead Ca