Hello, hello! Did you have an awesome weekend? I hope you did. I know I look forward to filling you in on mine later this week. I have some fun things planned to kick us off for the week first, though. Like a giveaway you won’t want to miss tomorrow. Before I give away things, I think we need to get moving. It’s Move It Monday!
For today’s Move It Monday I don’t have a fully laid out workout to share with you. Instead, we’re mixing things up a bit and talking biceps exercises. I even filmed a little video for you.
Let’s talk anatomy first. The muscles we know as our biceps are the biceps brachii – composed of two muscles, the short (inner) and the long (outer) heads. The biceps accelerates elbow flexion (pull lower arm toward shoulder) and it also works in the supination of the arm (turning arm outward).
Now for the video. Don’t worry, if you’re at work and can’t watch it I have a brief summary following.
You can also view the video on YouTube.
There are a wide variety of grips you can use when working the biceps, which I cover in the video.
- Hammer – body’s strongest grip, working the long head and the grip generally used in everyday lifting
- Standard – works both heads more equally
- Wide – more focused on the short head (peak of the bicep)
- Reverse – incorporates more of the forearms and short head
- Multi-Grip – start with hammer grip and then supinates to standard grip at the top of movement
You can use these various grips for many biceps exercises. In addition to doing the curls in a standard form, I cover three different ways in the video for you to add these to your routine.
- Incline Curls on Stability Ball
- Crazy 8s
- Reciprocal and/or Alternating Curls
These are just a start to some great ways to blast your biceps! Add a couple to your next strength workout and mix it up regularly. I suggest 2-3 sets of 8 to 15 reps. You could even do a few sets with a different grip for each set. Working out doesn’t have to be boring when you give yourself lots of variety!
Do you use any of these exercises? What grip do you tend to use for your biceps exercises? Ever thought about switching it up?