MUSCLE | ORIGIN | INSERTION | PRIMARY FUNCTION(S) |
Biceps Brachii | Long head from tubercle above glenoid cavity; short head from coracoid process of scapula | Radial tuberosity and bicipital aponeurosis | Flexion at elbow; supination at forearm |
Brachialis | Anterior humerous | Ulnar tuberosity and coronoid process of ulna | Flexion at elbow |
Pronator Teres | Distal end of medial humerus and medial aspect of ulna | Middle third of lateral radius | Flexion at elbow; pronation at forearm |
Bicep Workouts
Oh biceps the glamor muscle of bodybuilding. People say make a muscle and just about everybody throws up a bicep shot. What a love affair we have with this muscle. What we have listed below are some of the absolute best bicep training workout there are, bar none!
Beginner Routine #1 | ||
---|---|---|
Exercise | # of Sets | # of Reps |
Standing Barbell Curls | 3-4 sets | 8-12 reps |
Intermediate Routine #1 | ||
---|---|---|
Exercise | # of Sets | # of Reps |
Seated Dumbbell Curls | 3 sets | 8-12 reps |
Seated Dumbbell Concentration Curls | 2 sets | 8-12 reps |
Advanced Routine #1 | ||
---|---|---|
Exercise | # of Sets | # of Reps |
Standing Dumbbell Curls | 3 sets | 8-12 reps |
Barbell Preacher Curls | 3 sets | 8-12 reps |
Standing Dumbbell Concentration Curls | 2 sets | 8-12 reps |
And even more workouts ---------
Routine #1 | ||
---|---|---|
Exercise | # of Sets | # of Reps |
Standing Barbell Curls | 4-5 sets | 8-10 reps |
Standing Dumbbell Curls | 4-5 sets | 8-10 reps |
Concentration Curls | 4-5 sets | 8-10 reps |
Routine #2 | ||
---|---|---|
Exercise | # of Sets | # of Reps |
Preacher Curls | 4 sets | 10-12 reps |
Standing Dumbbell Curls | 4 sets | 10-12 reps |
Cable Preacher Curls | 4 sets | 10-12 reps |
Concentration Curls | 4 sets | 8-10 reps |
Routine #3 | ||
---|---|---|
Exercise | # of Sets | # of Reps |
Standing Dumbbell Curls | 4-5 sets | 6-12 reps |
Incline Curls | 4-5 sets | 6-12 reps |
Preacher Curls | 4-5 sets | 6-12 reps |
Tags: Arms
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Bicep Workouts - Comments
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