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

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Providing options for exercise and healthy living.

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

Quiz: Do You Understand Bicep Exercises?

Test your knowledge by answering the following questions:

Questions
True
False
1

The biceps are very large muscles.

Explanation:
The biceps are small muscles that flex the elbow. They are located at the front of the upper arm.
2

There are mental health benefits to exercise.

Explanation:
Studies show that exercise may help reduce symptoms of stress, anxiety and depression. Exercise releases powerful chemicals such as endorphins and serotonin, which improve mood and feelings of well-being. It can lower cortisol (also called the “stress hormone”) levels and improve your sleep.
3

Cutting out protein can be an effective weight loss tool.

Explanation:
If you're trying to lose weight, eating a recommended amount of protein is still essential. Protein supports overall health and helps preserve your muscle mass.
4

Foods with simple sugars are a good pre-workout snack.

Explanation:
Foods with simple sugars will break down quickly, which can result in fatigue. Foods rich in complex carbs can be great pre-workout snacks, because they will slowly release energy during and after a workout. Look for foods such as multigrain bread, beans, bananas, berries and sweet potatoes.
5

A chin-up is a good bicep exercise.

Explanation:
Chin-ups work your biceps. To do this exercise, put your hands on a chin-up horizontal bar with your palms facing your body. Grip the bar and raise your body until your chin is above the bar. Lower yourself back down.
(Answer all questions to activate)

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. Local Athletic Trainer

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. Local   kinesiologist 

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.

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. Local Personal Trainer

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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