Biceps

  Well-defined “pipes” aren’t just for guys

Biceps are possibly the most recognizable of all the body’s muscles. They’re the ones responsible for the definition in our arms when we flex. They also receive most of the focus when it comes to strength training, specifically with men.

You’ve probably heard a brother or significant other refer to prized upper arm bulges as their “guns” or “pythons” (let’s just hope they didn’t follow it up with any congratulatory self-kissing).

But just because guys hog the preacher curl machines doesn’t mean bicep-building isn’t for us girls. Strong, defined biceps make a woman’s arms look lean and shapely, not butch and bulging as some popular muscle myths would lead us to believe.

Where are they located?

The biceps are located opposite the triceps on the front of the upper arms. They connect elbows to shoulders.

What do they do?

The biceps are flexor muscles responsible for bending the arm at the elbow. They also rotate the forearm.
Why you should strengthen your biceps

Most people choose to build their biceps for purely aesthetic reasons. That unmistakable upper-arm arc can make anyone appear trim and toned. Some men focus so intensely on training their biceps that they neglect other muscle groups. Thankfully women don’t have the same problem, since most would rather sport evenly toned physiques than have one overly-built body part.
Exercises that target the biceps

There is one main exercise used to build the biceps -- curls. A curl involves holding weights with palms facing up. In some moves the palms may face inward or down. At the starting point elbows are usually slightly bent. They are either held at the sides of the body or rested on the inside of a knee or on a machine. The elbow is fully bent and the forearm drawn up until it meets the upper part of the arm.

• Barbell curls - In this move both biceps are worked at the same time. Palms face up for a traditional curl and down for a reverse curl that helps strengthen forearms and wrists as well.
• Dumbbell curls - These curls can be done with one or both arms and completed while seated or standing. In a seated concentration curl the back of the arm being worked rests against the inner thigh. When standing arms are held parallel to the body.
• Hammer curls - These are also completed while seated or standing with the palms facing in towards each other. Often both arms move in alternating contractions.
• Preacher curls - This curl machine provides a padded arm rest for enhanced biceps isolation