Mayur Deshpande
  Personal trainer in Mumbai
Types of exercise Weight Training

Physical Exercise

Resistance Training for bicep muscle

Chest

 

    Bicep
  • Barbell curl
  • Dumbbell curl
  • Pulley
  • Preacher/Peacher curl
  • Concentration curl
  • Incline bench curl

 


Name of the exercise - Barbell curl

Prime muscle - Biceps brachii
Plan of movement - Saggital plane
Synergist (assisted muscles) - Brachialis & Brachioradialis
Stabilizer muscles - Anterior Deltoid, Trapezius, Levator Scapulae & Wrist Flexors
Movement - Elbow flexion
Force - Pull
Mechanic type- isolated
Execution:
1. Stand straight up with your shoulders squared and with your feet shoulder-width apart. Take an underhand grip on the barbell with your hands slightly more than shoulder width apart. Inhale, and then curl the barbell. Exhale and slowly go back to starting position.
Cautions / Guidelines:
1. Contract the glutes, abdominal and back muscles isometrically to avoid torso swing. Place your back against a wall and keep your scapulae pressed against the wall to stable the body. Use various grip widths to more intensify work. Keep your back straight. Keep your elbows close to your body 7 stationary.


Name of the exercise - Dumbbell curl

Prime muscle - Biceps brachii
Plan of movement - Saggital plane
Synergist (assisted muscles) - Brachialis & Brachioradialis
Stabilizer muscles - Anterior Deltoid, Trapezius, Levator Scapulae & Wrist Flexors
Movement - Elbow flexion
Force - Pull
Mechanic type- isolated
Execution:
1. Stand straight with feet shoulder width apart and grasp a dumbbell in each hand with an underhand grip, hands about shoulder width apart.
2. Exhale as you curl up (one dumbbell at a time) until forearm is vertical and palm faces shoulder. Inhale as you go back to starting position. Then repeat with opposite arm. Continue to alternate between sides.
Cautions / Guidelines:
1. Do not lean back or swing with the weight.
2. Keep your elbows in the same place and close to your sides.
3. Keep the wrist neutral through out the movement.


Name of the exercise - Cable supine curl

Prime muscle - Biceps brachii
Plan of movement - Saggital plane
Synergist (assisted muscles) - Brachialis & Brachioradialis
Stabilizer muscles - Anterior Deltoid, Trapezius, Levator Scapulae & Wrist Flexors
Movement - Elbow flexion
Force - Pull
Mechanic type- isolated
Execution:
1. Attach a handle to floor level cable and pulley.
2. Grasp the handle with an underhand grip, hands about shoulder width apart.
3. With elbows to side, pull the handle until forearms are vertical. Lower until the arms are fully extended. Repeat.
Cautions / Guidelines:
1. Do not swing the handle up to lift the weight.
2. Keep the wrist neutral through out the movement.
3. Do not lean backward or forward during the exercise.
4. Keep your elbows in the same place and close to your sides.


Name of the exercise - Preacher/Peacher curl

Prime muscle - Brachialis
Plan of movement - saggital plane
Synergist (assisted muscles) -Biceps Brachii & Brachioradialis
Stabilizer muscles -Wrist Flexors
Movement - Elbow flexion
Force - Pull
Mechanic type- Isolated
Execution:
1. Sit on preacher bench placing posterior part of arms on pad (your chest against the bench).
2. The seat should be adjusted to allow the arm pit to rest near the top of the pad.
3. Grasp the bar using a shoulder width grip.
5. Exhale as you curl the bar upward in an arc.
6. Inhale as you lower the barbell until arms are fully extended. Repeat.
Cautions / Guidelines:
1. When you sit, the seat should not be so low that the shoulders are elevated nor so high that you're hunched over the pad. Keep your back straight.


Name of the exercise - Concentration curl

Prime muscle - Brachialis
Plan of movement - saggital plane
Synergist (assisted muscles) -Biceps Brachii & Brachioradialis
Stabilizer muscles -Trapezius, Trapezius,Levator Scapulae ,Obliques ,Erector Spinae & Wrist Flexors
Movement - Elbow flexion
Force - Pull
Mechanic type- Isolated
Execution:
1. Sit on the end of a flat bench. Spread your legs apart into a V and lean forward slightly.
2. Hold a dumbbell with an underhand grip and rest your elbow on the inner side of your thigh.
3. Lean into leg to raise elbow slightly, exhale as you raise dumbbell to front of shoulder.
4. Inhale when you lower dumbbell until arm is fully extended. Repeat. Continue with opposite arm.
Cautions / Guidelines:
1. Keep your back straight.
2. Do same repetition for each arm.


Name of the exercise - Incline bench curl

Prime muscle - Biceps Brachii
Plan of movement - saggital plane
Synergist (assisted muscles) -Biceps Brachii & Brachioradialis
Stabilizer muscles -Anterior Deltoid & Wrist Flexors
Movement - Elbow flexion
Force - Pull
Mechanic type- Isolated
Execution:
1. Sit back on an incline bench (45 to 60 degree) holding a dumbbell in each hand (Elbows fully extended).
2. Press your upper back and shoulders against the bench.
3. Exhale as you curl the weights forward and up to shoulder level.
4. Inhale as you lower the dumbbell to starting position (arms fully extended).
Cautions / Guidelines:
1. Do not flex your neck.
2. Keep your feet stable on floor through out the movement.