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Winning Ways:
The Bi's Have It!

Wednesday, February 10, 1999

By Gregory "Graig" White
SJSports Physical Fitness Advisor

Women are lifting weights in record numbers, due to the fact that they are getting over their phobia of the weight room. Women are starting to realize (finally) that unless they are taking a male hormone, getting muscles that are big and bulky is pretty much out of the question.

The importance of having arms that are well developed can't be stressed enough, if you want a body that will be noticed. Having arms that are full and sculpted is an important aspect of feeling fit and can have a positive effect on one's self esteem.

The muscle we will be focusing on is the biceps. The biceps is the muscle in the front of the upper arm. It is, more often than not, the muscle of choice when someone is asked to make a muscle. The main function of the biceps is to bend or flex your arm. Our arms are used so much in everyday life, that there is a tendency to take them for granted. Take it from me, giving this muscle a little extra attention would be in your best interest. If you don't believe me, check out Janet Jackson, Jennifer Lopez, Vanessa Williams and Angela Bassett.

The key to a great arm workout is desire, you have to want to do it. Once you decide that you want it, few things can stop you. The moves that will be discussed can be done by people who are just beginning or have been lifting for some time. The first move is the seated incline curl. You want to use an incline bench with an angle of approximately 60 degrees, hold the dumbbells with your palms facing your body. In a controlled manner, raise the dumbbells to your shoulders, lower the weight slowly, being careful to maintain good form. Allow the dumbbells to slowly return to the starting position.

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Our next move is the seated concentration curl. Sit at the end of a bench holding a dumbbell with your palm facing up at arm's length. With your arm inside of your quad, the weight just off the floor, curl the weight upwards until the biceps and forearm meet. Pause, then slowly return the weight to the starting position.


The biceps curl machine will be our next exercise. Adjust the seat so that when you sit down, your arms rest comfortably against the pad. Sit down and grasp a handle in each hand with an underhand grip. Bend your elbows and pull the handles until they are even with your shoulders, then slowly lower the handles back to the starting position.

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Our last exercise is the cable curl. This move is one of my favorites, this move will get you to where you want you be. Start by standing with your feet shoulder width apart and with your knees slightly bent. Grasp the handles with an underhand grip. With your arms extended and elbows fixed, bend your elbows toward your ears. Pause, and slowly extend your arms until they return to the starting position.

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When it comes to creating arms that get noticed, these exercises can and will do the trick. Remember that it all starts with having the desire to Just do it! (My apologies to a sporting goods manufacturer)


When I started planning this article, I knew I had to get a Victim ( I mean model) to demonstrate the exercises. I would like to take this opportunity to introduce you to and up and coming fitness instructor. Her name is Claudette Britt. She has helped me with most of the athletic programs I have worked with throughout South Jersey and she is now branching out on her own. Her knowledge of technique is sound and broad. I want to thank Claudette and wish her well with her future work.

I also would like to thank Marlene Grimes and the good people at New Jersey Health and Fitness in Maple Shade for allowing us to come in and use their facility for our photo shoot. Thank you Danskin, for providing the Unitard in which Claudette was photographed.

Photos by Art Redd

Do you have a fitness or conditioning question for Graig? Send it to If your question is used in an article, you will receive a free Team Conditioning Systems t-shirt.

For previous Winning Ways, visit Graig's Archives

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