- Bicep Muscle Analysis
Location: The bicep muscle is in the upper arm, in the front.
Structure: It has two parts: the long head and the short head, attaching to the shoulder and forearm.
Function:
Primary: Bicep flexes the elbow, used in lifting.
Secondary: Assists in rotating the forearm (supination) and shoulder flexion.
- CHIN-UPs:
Muscles Targeted:
Latissimus Dorsi: Chin-ups primarily work the lats, which are the large muscles of the back responsible for pulling movements.
Biceps Brachii: The biceps play a significant role in flexing the elbow during the chin-up motion.
Brachialis and Brachioradialis: These forearm muscles also contribute to elbow flexion.
Trapezius: The upper trapezius is engaged during the upward phase, helping to stabilize the shoulder blades.
Rhomboids: These muscles between the shoulder blades are used to retract the scapulae.
Execution:
Begin by gripping a horizontal bar with your palms facing towards you (supinated grip), slightly wider than shoulder-width apart.
Hang from the bar with your arms fully extended.
Pull your body upwards by flexing your elbows and bringing your chin over the bar.
Lower your body back down with control until your arms are fully extended again.
- BARBELL ZOTTMAN CURLS (Arnold's favourite)
Muscles Targeted:
Biceps Brachii (Brachialis and Brachioradialis): Barbell Zottman Curls work the biceps during the lifting phase (concentric) when you curl the barbell.
Forearm Flexors: The exercise heavily engages the forearm flexor muscles during both the lifting and lowering phases.
Forearm Extensors: The forearm extensor muscles are activated during the eccentric (lowering) phase of the exercise when you pronate your wrists.
Execution:
Stand up straight with a barbell in your hands, palms facing forward (supinated grip), and your hands slightly wider than shoulder-width apart.
Begin by curling the barbell up toward your shoulders while keeping your upper arms stationary.
At the top of the curl, pause for a moment, then rotate your wrists so that your palms are facing down (pronated grip).
Slowly lower the barbell back to the starting position with your palms facing down.
Once the barbell is fully lowered, rotate your wrists back to the supinated grip position.
This completes one repetition.