Move It Monday: Bicep Blasters

by tinareale on March 18, 2013

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!

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?


1 Miz March 18, 2013 at 7:26 am

LOVE the crazy 8s.
Had totally forgotten about them and gotten stuck on 21s :)

2 Michelle @ Eat Move Balance March 18, 2013 at 12:18 pm

Me too!!! I need to switch it up from my 21′s! :)

3 Laura @ Sprint 2 the Table March 18, 2013 at 8:46 am

Biceps are my favorite part to work! I just posted one last week with a few favorites. You really don’t need anything special to work them and it is SO easy to burn out the whole area with different grips and methods. Crazy 8s are on my workout a lot, along with fulls and partials and super 8s.

4 Carrie @ March 18, 2013 at 9:24 am

Great workout! Thank you for the explanation.

5 CJ Howard March 18, 2013 at 10:09 am

Nice routine! You’re right about adding the variety of grips to spice it up and make it more FUN!

6 Fiona @ Get Fit Fiona March 18, 2013 at 10:21 am

It was great to hear about all the variations.

I loved your accent too!

7 Alex @ therunwithin March 18, 2013 at 10:29 am

so since BBBC I have been realizing how much I love working my biceps but have been trying to find some new exercises, this is perfect. saving this post!

8 Linz @ Itz Linz March 18, 2013 at 10:29 am

never seen/heard of crazy 8s before – must give em a try!

9 Melanie @ Nutritious Eats March 18, 2013 at 10:50 am

I love working biceps and really need to workout my arms today (and need to come back and watch this video)!!

10 STUFT Mama March 18, 2013 at 10:53 am

Love this workout!!!! Nice video too friend! Hope you had a wonderful weekend!!!!!

11 Kierston @candyfit March 18, 2013 at 10:54 am

Love myself some hammer and concentration curls :)

12 Christine @ Love, Life, Surf March 18, 2013 at 12:15 pm

I’ve never seen crazy 8s before either. I always end up doing the same type of bicep curl so thank you for this!

13 Ashleysh22 March 18, 2013 at 12:22 pm

I LOVE that you started out with anatomy :) Made this medical student giddy! Great video! I am SO weak – I ordered weighted gloves to add to my kickboxing videos in a week or two – hoping that will really help as well! Thanks for sharing!

14 [email protected] March 18, 2013 at 12:49 pm

I’ve never tried weight training on my own at a gym with free weights (I’ve been doing CrossFit for about 6 months now) so I didn’t know any of these grips or anything. I used to have zero upper body strength but I can definitely feel myself getting stronger and building it up- its a great feeling! Thanks for the advice on how to use some of these moves.

15 Jill @ a Girl in Progress March 18, 2013 at 1:35 pm

Great moves to try! It’s good to change up the moves from time-to-time to get muscles guessing. I’m very weak in my upper body and I’m working to improve that. One of these days I WILL hoist my very heavy carry-on bag to the overhead compartment of an airplane without any help. :)

16 tinareale March 19, 2013 at 7:00 am

And strong biceps will help you do that. ;)

17 Amanda @ Run Principessa March 18, 2013 at 2:50 pm

I use hammer a lot just because it applies more to daily life strength, and I certainly need some more upper body strength. But I’ll have to try some others! Good video. :)

18 Lisa March 18, 2013 at 3:23 pm

Biceps are the absolute hardest for me. I find them so challenging for some reason, which just means I need to work them more!! Thanks for the bicep ideas, I definitely need to incorporate them! Maybe then, I won’t hate them so much ;)

19 Brittany (Healthy Slice of Life) March 18, 2013 at 7:09 pm

Great video, Tina! Shows how knowledgeable you are on fitness technique!! :)

20 リーダー パズドラ October 16, 2013 at 4:06 am

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