LITTLE ROCK — Strength-training the upper arms is fairly straightforward in terms of the movements required to elicit desired results. But a few small adjustments can do wonders for your comfort and enjoyment while training.
This week, I’ll present some of these techniques and will introduce a method for training the biceps using the Swiss ball.
Your thighs include a muscle with “biceps” in its name, but the biceps I’m talking about is on the front of your upper arm. Training it basically boils down to one key movement, elbow flexion.The biceps is most directly activated when you decrease the angle at the elbow joint with resistance. That said, there are many different apparatuses and angles in which one can accomplish this task.
Each small adjustment should create a slightly different sensation, some more comfortable than others.
One of the biggest adjustments you can make during biceps training is maintaining an elbow position that is anterior to (in front) of the torso. This allows your elbow to reach full extension while under tension for each repetition. You’ll get more out of each set, and less resistance will be required to achieve the same level of muscle fatigue.
That’s never a bad thing.
I’ve also found that foot position plays an important role in the comfort of the lower back during standing biceps exercises. Traditional foot position would be a normal shoulder-width stance that provides a good base of support. The problem lies in the fact that biceps training involves resistance pressing downward in front of the body, as is the case in a standing barbell curl. This places an enormous amount of pressure on the lower back musculature to maintain an upright posture under heavy resistance.
I recommend splitting your stance back to front rather than side to side.
A split stance provides a much stronger base when resistance is applied in front of the body. Less back pressure is apparent and will likely result in a more comfortable exercise experience.
Proper elbow position can also be achieved using different equipment. Biceps curl machines often have a pad that forces your elbows to remain anterior to your torso. Over the years, I’ve found many of these machines are uncomfortable, with regard to elbow tension.
This week’s exercise was born out of necessity when I wanted to achieve a forced anterior elbow position without the use of a rigid machine.
1.
Position the pulley on one side of a cable machine at the lowest setting. Attach a dual-handle rope to it and select a light weight initially.
2.
Place an exercise mat three or four feet away from the pulley and toward the center of the cable machine.
3.
Place a Swiss ball between the mat and the pulley.
4.
Position yourself on your knees with your arms extended over the ball. Hug the ball in to your body for better support.
5.
Grasp the rope with both hands and place your elbows directly on the center of the Swiss ball. From here, simply perform a normal biceps curl by bending the elbows.
6.
Slowly do 12 repetitions using the ball as your pivot point for the elbows to remain stable.
I think you’ll appreciate the Swiss ball as a more comfortable alternative to the traditional machine or preacher curl. Your elbow does have support, but the ball allows for a little “give,” whereas most machines don’t. At the very least, you’ll have one more biceps move to add to your arsenal.
Matt Parrott has a doctorate in education (sport studies), a master’s in kinesiology and is certified by the American College of Sports Medicine.
ActiveStyle, Pages 30 on 11/29/2010