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Biceps: Strength and endurance for function and aesthetics

Published: November 18, 2016

The biceps muscle
The biceps muscle

What do you need to do to shape up, and build muscular strength and endurance in your upper arms? 

Which exercises are most effective for building muscle strength and endurance in your biceps for your athletic, sporting and/or daily activities?
Which exercises will make your arms shaplier?
If you don't have time (or money) for the gym there are exercises that you can do at home without expensive equipment
Along with your triceps your biceps muscles are major muscles of your upper arm and are required for many everyday activities.
You don't need to be an athlete or sports enthusiast to benefit from strong biceps.
Your overall goal may be aesthetic, sports orientated or functional, but whichever it is weight training exercises for your biceps can improve your overall health and well being. It may be as simple as making everyday activities easier.
If you already incorporate triceps exercises into your exercise program you will need to incorporate biceps exercises as well to balance muscle strength in your upper arms.
This article provides some simple exercises which can be adapted to develop muscle strength and endurance, and muscle tone.
Shovelling snow and digging the garden requires bicep strength and endurance
Shovelling snow and digging the garden requires bicep strength and endurance
These exercises will not lead to bulky muscles. For hypertrophic gains you will need to train in a different way.
Learn more about your biceps, what they are and what they do for you, as well as some simple biceps exercises by reading the full article.

References

1.
Corbin, C.B. & Lindsey, R. (1994). Concepts of Physical Fitness. Dubuque, IA: Wm. C. Brown Communications Inc.
2.
American Council on Exercise (1996). Personal Trainer Manual. San Diego, CA: American Council on Exercise
3.
Baechle, T.R. (1994). Essentials of strength training and conditioning. NSCA