Flex Australia – June-July 2017

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CROSSHAIRS LIFT

DOUBLE BLAST

TWO MUST-DO

BICEPS MOVES.

The most effective

way to train the

biceps is to combine a

“squeeze” exercise and

a “stretch” exercise.

My favourite squeeze

exercise is the

concentration curl

and for stretch, incline

curls. For concentration

curls, keep your elbow

pointed to the floor, and

curl the dumbbell up to

the opposite shoulder.

For incline curls adjust

an incline bench to

45 degrees, grab a

dumbbell in each hand,

sit down and lie back

against the backrest.

Hold the dumbbells to

your sides, stretching

the biceps and curling

the dumbbells up as

you normally would.

ALTERNATIVES

Seated machine curls,

standing dumbbell curls.

FORM AND

FUNCTION

The biceps are a

fusiform muscle with

two heads (bi = two,

ceps = heads) and

actually span two joints,

the elbow and the

shoulder joint. The

short head of the

biceps originates from

the coracoid process at

the top of the scapula.

The long head originates

from the supraglenoid

tubercle just above the

shoulder joint. Both

heads insert into the

proximal portion of

the radius.

BULGING BICEPS WORKOUT

EXERCISE SETS REPS

Concentration curl 3–4 8–12

Incline dumbbell curl 3–4 8–12

Hammer curl 3 8–12

ZELLER/©FITNESS PUBLICATIONS INC./COURTESY OF WEIDER HEALTH AND FITNESS

BY DR BRYAN HAYCOCK