Flex UK - June 2017

DOUBLE BLAST

TWO MUST-DO

BICEPS MOVES.

The most efective

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 loor, 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

EXERCISEEXERCISE SETSSETS REPSREPS

Concentration CurlConcentration Curl 3–43–4 8–128–12

Incline Dumbbell CurlIncline Dumbbell Curl 3–43–4 8–128–12

3 8–128–12

LIFT

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

70 FLEX| JUNE 2017

CROSSHAIRS BY BRYAN HAYCOCK, PH.D.