ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Big Bulging Biceps

Updated on January 30, 2012

An impressive muscle group

At the front of the upper arm is the biceps, a large muscle that draws up the arm when it contracts. It also enables the palm to be turned upward. At the back of the upper arm is another large muscle, the triceps, which extends the arm when it contracts. The biceps and triceps control most of the movements of the arm. Wrist and hand movements are controlled chiefly by the muscles of the forearm.

The arm is flexed by the biceps, running from shoulder to elbow-joint in front, and is straightened by the triceps, running from shoulder to elbow at the back. The muscles of the forearm consist of the flexors and extensors of the wrist and fingers.

The name biceps comes from the Latin words: bis, meaning twice and caput meaning head, the anatomical term meaning two-headed.

It is used to denote two muscles of the human body, one of the arm, the other of the leg. Each has two heads or points of origin. The former, the biceps brachii, is the muscle on the upper arm, which serves to flex the shoulder, to flex the elbow and supinate the forearm. The biceps femoris extends along the whole of the back of the thigh and flexes the knee. In popular use biceps generally denotes the muscle of the arm.

Kinesiology & Physiology

The one basic movement that is going to impact on the biceps, and that's the 'curl'.

You can use dumbbells, barbell or different types of machine, but the result is going to be the same if you stick at it and increase the weight/resistance: Big Bulging Guns!

You could however, go for being toned and tight by using lighter weights and more repetitions.

I'll be covering weight training programs in a soon to be published hub.

Alternate Dumbbell Curls

Stand with your arms fully extended, holding a dumbbell in each hand; your palms should be facing your thighs. Starting with your left hand, slowly lift the weight up until it clears the thigh, then begin to rotate your wrist outward and curl it up until the arm can bend no farther. Be sure to keep your wrist straight and your elbow in its original position. Bring the weight down, rotating the wrist inward slightly, to the starting position. Repeat with your right arm.

Alternate Dumbbell Curl Demonstration

Barbell Curls

Grasp a bar with a supinated {palms up) grip. The bar should hang down in front of you at thigh level. Curl the bar up, raising it as high as you can while still maintaining continuous tension on the biceps. Do not bend your wrists toward you at the top or raise your elbows- they should remain close to your body. Get a full contraction in the biceps; slowly lower the weight to the starting position.

Barbell Curls Demonstration

Hammer Curls

Sit on a flat bench and grasp a dumbbell in each hand - thumbs facing forward, elbows slightly back. Bring the dumbbells up alongside your body (elbows and shoulders should be back) until they're just below the pectorals. Return to the starting position and repeat.

Hammer Curls Demonstration

Other Bicep Exercises

You can also use the following methods for a solid bicep workout:

  • Preacher Curls
  • Reverse Preacher Curls
  • Concentration Curls


    0 of 8192 characters used
    Post Comment
    • profile image


      8 years ago

      This are really some great ways to achieve perfect muscles

    • Grant's World profile image

      Grant Handford 

      9 years ago from Canada

      Hi Darkside,

      Some good information here. I will be following you from now on to see what else I can learn.




    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)