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For that he-man look

Exercise your biceps the right way to avoid injury

THE BICEPS brachii and the brachialis are the main flexors of the elbow and the biceps also rotate the forearm outwards. These muscles contract when the forearm is being lowered, making the action smooth and controlled.

Building up these two muscles is relatively simple, but ego often gets in the way. Most people exercising the biceps lift a lot more weight than it can stand, and they don't realise it because they "cheat" by swaying the trunk, flexing the shoulders, etc. This makes them prone to injury. The other category of biceps-abusers is the group that takes anabolic steroids. In this case, the biceps muscle outgrows the capacity of the biceps tendon, and an especially heavy weight can result in the tendon being ripped out from its attachment to the forearm bone. Once this happens, the tendon takes a long time to recover, and it remains forever vulnerable to weight-stress.

Grasp the bar with the palms facing forward (supinated), with a slightly wider-than-shoulder grip. Stand straight — the aim is to minimise swaying, back flexion and extension and shoulder movement during this exercise. Place your feet shoulder width apart for extra stability. Keep your wrists straight and stiff when you lift the bar. Lift slowly in a natural arc, restricting movement to the elbow joint. Lift the weight as far up as the front of the shoulders. Exhale during this lifting phase. Focus on keeping your trunk ramrod stiff throughout this movement. This is easy enough during the first few repetitions of the set, but most lifters find themselves swaying and bending the trunk over the last few repetitions. Remember, all this cheating will not translate into biceps mass, and it only increases the chances of injury. You are better off exercising with lesser weight and correct form than with more weight and poor form.

You will need the help of a spotter for the last two forced reps in each set. Lower the weights slowly. Remember, your biceps is contracting even when you are lowering the weight. Focus on smoothness and control in your movements. You will find that the biceps curl is a lot tougher this way, but it is also more satisfying, and you are more likely to get results without injury than by bouncing a heavy barbell up and down.

RAJIV M

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