What Are Bicep Muscles

The biceps is a muscle on the front part of the upper arm. The biceps includes a “short head” and a “long head” that work as a single muscle.  The biceps is attached to the arm bones by tough connective tissues called tendons

Ryan Wight

Ryan Wight

RKin, CSEP-CEP
Kinesiologist
Stoney Creek, ON
Mr. Tim Battaglia

Mr. Tim Battaglia

EMBA Candidate
Kinesiologist
Hamilton, ON
Mr. Jeff Ransome

Mr. Jeff Ransome

BSc.Kin. NSCA-CSCS, ACSM.(ES), CSEP, ACE (PT) FaCT
Kinesiologist
Mississauga, ON

Jackson Sayers, B.Sc. (Kinesiology), discusses standing bicep curls strength exercises.

Jackson Sayers, B.Sc. (Kinesiology), discusses standing tubing-assisted strength exercises.

Jackson Sayers, B.Sc. (Kinesiology), discusses bicep curls on the stability ball.

Bicep Curls on the Stability Ball

Doing a bicep curl on a ball is a great way to work the arm without having to do it on a bench.

You can do it at home on the ball easily. The thing to focus on is that nice, slow, steady motion right up into the shoulder û up and down. We can do that bicep a couple different ways. We can do it with the palm open, and we can do it with the weight in more of a straight line, which will bring it up like that.

You’re going to find that this is probably the better way to do it, although it’s going to put some pressures on your elbow. We spend so much of our life in a forward position that our shoulders and arms get into this position, and we find it much easier to do stuff in that way.

What we want to be thinking about is how do we use that arm really, and how is it going to go up and down. This is a great way just to strengthen the bicep while sitting on the ball.

The nice thing about the ball is that you have to use your legs. You have to engage your stomach. It’s all going to work. So when you’re doing the bicep curl on the ball, think about getting a nice centered position on the ball and up and down, nice and slow, always a nice, even pace with the weight.

Never get into a jerky motion. Never get into a fast motion, just nice and steady, up and down, chest nice and high. Any complications or any discomfort, stop the motion right away. Local Kinesiologist 

Presenter: Mr. Jackson Sayers, Kinesiologist, Vancouver, BC

Local Practitioners: Kinesiologist

How to do Standing Bicep Curls

Standing bicep curls, you want to get yourself into a nice solid position, feet slightly apart, bum slightly back and knees slightly bent.

You can do standing bicep curls with your palm open as in this fashion, or you can do standing bicep curls with your palm sideways, so, it’s like almost in a sideways motion. Both are going to be equally good for the vicep. They are just going to challenge it in a slightly different way.

Repetitions, generally speaking are anywhere between ten to twenty reps. I like to pick a weight I can be comfortable with. I like to pick a weight that I can do anywhere up to twenty reps and I could repeat that the next day or even the day after.

But, whenever you think about doing any kind of weights from a standing position, you always want to really focus on getting your bum slightly back, you knees bent and have a nice steady motion with the arm.

Really, stay away from that swinging of the body. That really doesn’t help you and it puts a lot of strain on your back.

Presenter: Mr. Jackson Sayers, Kinesiologist, Vancouver, BC

Local Practitioners: Kinesiologist

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