3 Things You Don't Know About Your Biceps
1. The visibility of your cephalic vein, which crosses your biceps, has nothing to do with how many curls you can perform. To make this vein pop, you need to drop your body fat below 15 percent. Don't be surprised if the vein is more pronounced on one arm than the other: Genetics also play a key role in determining its prominence.
2. Under a microscope, some muscle fibers look pinnated, or feather shaped. But the biceps's long parallel fibers give them the ability to bulge. This means that devoting just a little attention to your biceps, especially compared with other muscle groups, goes a long way toward making them grow.
3. The average guy's biceps are composed of about 1 pound of muscle. For both of your arms combined, that's just 3 percent of the amount of muscle mass in your entire body. Remember that number: It's a good way to keep a perspective on how much you train your biceps compared with your other muscle groups.
Close-Grip Chinup
Grab a chinup bar with an underhand grip, your hands spaced about 6 inches apart. Hang with your arms straight. Keeping your face straight ahead and your elbows pointed down, pull yourself up until the bar is directly under your chin. Then lower yourself to the starting position.
Stare straight ahead at all times--it will limit momentum.
Dumbbell Biceps Curl
Grab a dumbbell in each hand, using an underhand grip (palms facing forward). Let them hang at arm's length next to your sides. Without moving your upper arms, curl the weights up toward your shoulders, then slowly lower them.If your elbows move forward, you're cheating. Keep them pointing down.
Courtesy: menshealth.com
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