Bicep Exercises: Strength Training for Powerful Upper Arms


Strength Training for Powerful Upper Arms

Closely following the muscles of the legs and core, the upper arms are one of the most powerful muscle groups in the body. This means that when the biceps, triceps and shoulders are under high pressure, the heart rate rises quickly and the body burns calories at an accelerated rate. Strength in these areas can also provide a foundation for muscle development in other areas as well. Just as a strong core can support non-core workouts, bicep exercises and strong upper arms can support other moves that benefit the body in a wide variety of ways.

Any total-body strength training or weight loss program isn’t quite complete without a high degree of attention paid to bicep exercises. Once athletes develop big arms, they can gain faster and more efficient benefits from exercises like swimming, body weight workouts, and even running. Large, strong muscle groups metabolize energy and burn calories even while athletes are sleeping, so when athletes reduce their fat reserves and get big arms, they support overall strength, tone, body alignment and general health.



Get Big Arms: The Two-Fold Benefits of Bicep Exercises

Strength training and fat loss both begin with one muscle above all others: The heart. When the heart is strong, each beat accomplishes more work, delivering blood to the muscles and organs of the body with greater speed and efficiency. A strong and agile heart beats slowly when athletes are resting, and rises to its maximum speed quickly after exercises reach a high level of intensity. When the heart rate climbs into a range between 40 and 60 percent of its maximum speed, the body’s metabolic processes begin to shift, and fat reserves are converted into energy with the greatest level of sustainable efficiency. (Fat burning also takes place when the heart is at its maximum rate, but this rate is impossible to sustain for more than a few seconds at a time.) While the body remains in this fat burning zone, fat energy is broken down into usable molecules and delivered to stressed muscle tissue by the rapidly circulating blood, helping repair damage and support activity.

While this is happening, the wear and tear placed on the muscle tissue is healing incrementally, leaving behind new cells in a process called hypertrophy. This is how athletes get big arms while also increasing muscle capacity and endurance and burning fat.

Bicep Exercises and Resistance Training

The KB PowerBands come with four levels of resistance in the form of four colored bands. To complete the exercise in the video below, athletes can choose three of the bands that offer the most appropriate levels of tension. These three can be clipped to the handles and used to complete the simple but powerful set in the demonstration.

To begin the set of bicep exercises, athletes should stand up straight with their feet shoulder-width apart, and they should place both feet at the center of all of the bands, holding them to the floor. Keeping the elbows pinned against the ribs and the shoulders stationary, athletes should bend at the elbow and draw the handles up toward the chin.

Athletes who are trying to get big arms should complete five reps of this move. Then they should remove their feet from the lightest of the bands and complete five more bicep curls using only the two remaining bands. Without pausing, athletes should then release a second band, completing five more curls with only one band—the highest level of resistance—still in place. This set of fifteen curls (five with all three bands, five with two, and five with one) should be completed with strong attention paid to technique and no rest periods in between each set of five.

After the third set, athletes should rest for 35 seconds. While resting between bicep exercises, athletes should encourage blood circulation and loosen ligaments and muscle fibers in the bicep by gently stretching the upper arm against a wall or door frame. This can also help to open up the chest, which can improve breathing and oxygen intake and help maximize the benefits of these bicep exercises.

After a 35 second rest period, athletes should pick up the KB PowerBands again and start the set of fifteen bicep curls from the top, placing a foot on all three bands. During these bicep exercises, speed can have a strong impact on results, since a faster pace can raise the heart rate quickly and place more strain on the muscles of the upper arms. But if they’re trying to get big arms, athletes should not allow speed to compromise technique.

The elbows should stay close to the sides at all times, and should not come forward in front of the torso. This can cause the back to arch and move the pressure of the bicep exercises from the upper arms to the muscles of the lower back. The spine should stay aligned, and the pace of the bicep exercises should stay fast and under control.

Bicep Exercises: Final Notes

During these bicep exercises and any other exercise set designed to get big arms, strong legs, or a tight core, athletes should keep their attention focused on the heart as well as the muscle groups in question. If the heart isn’t climbing into the 40-65 percent fat burning zone, something about the exercise may be amiss, and athletes may not be gaining the benefits they’re looking for. If the heart is not engaged and athletes are not breaking a sweat, they should re-examine their body position, speed, and level of resistance.

As long as the heart stays elevated, the body is metabolizing calories and building muscle tissue at a steady pace. If bicep exercises like these become part of a regular workout plan, athletes can get big arms, which can contribute to the benefits of a total-body strength training, fat burning and overall fitness. For more training information and strength-building exercise sets, visit Kbands


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