Think back…way back. Back before the words fitness or strength training were even part of your vocabulary. Can you recall the first muscle you ever learned? Chances are it was the biceps…long considered by the general public to be the hallmark of weight lifting, strength, and, should I dare say… even masculinity. The exercise traditionally regarded as the key to biceps size was the barbell curl. This will be the focus of our biomechanical analysis this month.

The biceps is situated on the front of the upper arm and actually has two muscle bellies lying side by side, thus the name. Although the muscle bellies attach at two different points on the shoulder blade, they are joined at the distal ends by a common tendon of insertion. This tendon weaves between the two bones of the forearm and attaches on the back of the radius (outer of the two).

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When people train to get bigger muscularly, they must train to get stronger. No matter what you read or are told, legitimate researchers will tell you that they have all kinds of bits and pieces as to what goes on when muscle tissue is stimulated. They know what has to be done to get the muscle bigger and stronger, but they’re not sure exactly how it happens. The end result is obvious, but not so the process.

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Barbell Shrugs

The most basic of trap movements. All you have to do, is shrug your shoulders as close to your ears as you can. Try and not bend your arms.

Dumbell Shrugs

Similar to barbell, but you can have the dumbells slightly to the side as you lift.

Military Press

I find it is easier to keep balance if you have one foot on front of the other. This has to be one of the top two exercises for shoulders.

Dumbell Press

The best exercise for shoulders. Make sure you go down deep enough that the dumbells almost touch your shoulders.

Bent Over Laterals

Exercise for the rear deltoids.

Angled Front Raise

Good exercise for the front delts. Only bring your arms up to forty five degrees, to keep it on the delts.

Arnold Press

This exercise is much harder than normal dumbell press. You must push up, back down, twist the dumbells so they face you, twist them back, then push up again.

Upright Row

Works a combination of delts and traps. Try and keep elbows high throughout.

Standing Calf Raise

Keep your legs straight, and concentrate on going down deep, and up high.

Single Calf Raise

Very good exercise to do at home, or if you have a home gym. Extra weight can be held in free hand.

Wrist Curls

Keep your forearms pressed against the bench, and curl all the way down then all the way up.

Dumbell Wrist Curls

Similar to barbell, but you can focus on one side at a time. I’ve found it best to do this over the corner of a bench.

Barbell Curls

Make sure you get a full range of motion, and that you try varying grip widths for different effects.

Concentration Curls

Really focus your mind on the biceps. This is one of the more satisfying exercises to do.

Preacher Curls

Be careful that you don’t jerk the weight down at the bottom. Try a variety of width grips.

Machine Preacher

This version of the preacher has the advantage of having a consistent area of difficulty throughout the range od motion.

Rope Curls

This is a pulley version of the Hammer Curl.

Angled Dumbell Curls

Alternate between one dumbell and the other, supinating your wrists on the way up and down.

Lying Extensions (skullcrushers)

The best exercise for triceps. Almost guaranteed sore triceps every time. Use an EZ bar if possible.

Lying Dumbell Extensions

A good alternative to using the bar, and has the bonus of not needing a spotter.

Close Grip Bench Press

Make sure you have your grip equal distance from the ends of the bar, or you may lose balance.

Dips (triceps)

When doing dips with triceps in mind, you have to focus on the lock out part of the rep.

Cross body dumbell extensions

Good for a change.

Pushdowns

Concentrate on keeping your elbows still, and tight to your sides.

Tricep Pushdowns (with rope)

This exercise is a lot harder than normal pushdowns, and is an interesting variation.

Squats

Keep your back straight, head up, and toes slightly poiting out. Make sure that you do a full squat and not a half squat. Only full squats count.

Hack Squats

Try playing around with feet position on this exercise.

Thigh Curls

Concentrate on keeping your toes curled up towards your shins throughout the movement.

Dumbell Squats

Some beginners have great difficulty with putting the bar on their back. This is an alternative.

Lunges

Lunges are great for the thighs and the glutes. Alternate between legs.