Need advice on honing in on upper biceps

[kellyp]

Hi,

I am finding that there is an area in my upper bicep, closer to the underarm, chest area that I cannot seem to really get muscle definition there. Is it that it needs to be worked via a chest workout or something? I know it may sound weird, but my bicep is developed and then it's like this slight mushy area. I tend not to concentrate as much on chest, so I was wondering if this would be the answer. Any suggestions?

Also, is there a reason why I have a hard time FEELING concentration curls? I have worked out for at least 14 years and have always noticed I don't feel them as much as I think I should. I even use 10 pounds while doing them, could my form be slightly off? Any form pointers I should keep in mind?

Thanks in advance.

kelly

 

[Aquajock]

Hi, Kelly! Without knowing what you're doing right now it's a little tough to suggest what you should change; however, I think you could try a couple of things:

Make sure you're doing several dumbbell curl sets that vary the palm position: standard curls where the palms begin facing forward and end up facing your trunk at the top of the movement; "hammer curls" where the palms stay facing inward throughout the movement; and supinated curls, where the palms begin in a facing-INWARD position at the bottom of the curl but you turn the palms as you lift until they are facing you at the top of the movement. Hammer curls and supinated curls bang the upper part of the biceps nexus (I believe it's the biceps brachialis that is recruited) more than standard curls.

Another cool move that you could bring in, that recruits not only the biceps but the anterior deltoids, is a combination SEATED hammer curl into overhead press. You really feel the fire in that crux where the biceps and the anterior delt intersect (or "interdigitate" as they like to say in the textbooks).

Also, I think you could start going heavier on your weight loads including concentration curls. Because biceps curls involve a relatively short lever arm, and because the muscles themselves have big bellies and are capable of some pretty decent mass development, you can go heavier fairly consistently.

Hope this helps -

Annette Q. Aquajock

 

[kellyp]

Hi Aqueajock,

Thanks for the advice. I've been doing a lot of Cathe tapes for the upper body, including PS and S & H along with what is in Power Hour and Upper Body CTX. I guess I don't do as much dumbell curls as I do barbell. The combo press you're talking about is that the Arnold Press or something similar?

Thanks again,

Kelly

 

[Aquajock]

Hi, Kelly! My recollection of an Arnold Press is that your starting position is with your elbows fully flexed and palms facing back, then you press the dumbbells up overhead while putting a turn into the wrists/forearms until the palms are facing fully away from you at the top of the press; then turn the wrists / forearms back down until they are facing back again at the starting position.

My combo move, on the other hand, is different in that it starts with a biceps "hammer" curl (with the palms facing each other) and then at the top of the curl, you press the dumbbells up into and overhead press all the while keeping the palms facing each other.

I think I invented it. U.S. patent pending . . .

Annette Q. Aquajock

 

[Francine]

Hi Kelly! Aquajock gave you wonderful advice, I just wanted to add that if you have access to a weight bench put it on an incline or if you can make an incline out of your step for your chest work! You can do chest presses, chest flyes with palms facing each other and also palms facing upwards with knuckle to the ceiling , bicep curls,hammer curls etc to work your chest area differently! An example of an exercise would be for the alternating dumbell curl with a twist!( hammer curl position with a supination) Set an incline bench to about a 45 degree angle.With a dumbell in each hand and using a neutral grip(palms facing each other)let your arms hang straight down below your shoulders.Keeping your elbows still,slowly bring your right hand up, turning your hand as you lift so your palm faces your shoulder.Pause and squeeze the bicep at the top,then lower the weight slowly to the staring position.Repeat with left hand to complete rep. Try 3sets of 12. Don't let your elbows flare out from your body or allow them to come forward-this will diminish the isolation of your biceps! This should give that area of yours a nice pump!Your friend in fitness~~Francine