When it comes to arm training, the triceps are more well known. No matter if you are a powerlifter (bench press lockout), a weightlifter (overhead lockouts and stability in snatch and jerks), or a fitness athlete (wall balls, pressing, burpees, weightlifting), it is hard to argue against the role of the triceps in optimal performance. Since the tricep works against the bicep, bicep training can also help a lot with these movements.
Simply put, the bicep needs to "relax" so that it doesn't interfere with the tricep's ability to extend the elbow faster and stronger. This is important for jerks and snatches. If the bicep isn't strong enough to handle the force of extending the elbows in this way, the elbow joint and the connective tissues around it can get hurt, or the body may make it hard to extend the elbows quickly. Assuming that a training plan includes sound programming, isolating the biceps and working them through their full range of motion may make it easier to extend the elbow.
Every once in a while (almost once a week for me), I have a few extra minutes at the end of a training session or the urge to lift something even though I'm "on a rest day." Sometimes I just see what a body part could be and go from there. I call these "Me Days" because I will do a workout that lets me have fun, do things that remind me of the past, and get a huge arm pump for that day. "Me Days" are like "cheat meals" in that they are an important part of being able to stick to a strict and systematic training program. Taking a "Me Day" is not the end of the world as long as the workout doesn't hurt the next ones (too much volume, done during an intense training cycle or contest prep, etc.).
Bicep curls may help many athletes if they are done with the right intention. But if you don't do the basic moves for your sport, such as squats, pulls, cleans, snatches, bodyweight calisthenics, sprints, etc., bicep curls may be a waste of time. But if you look in the mirror and see nagging injuries, limitations, or sadness, bicep curls may be for you. At the end of the day, get the work done at the gym and have some extra fun when it's time.
This is an opinion piece, or op-ed. The views in this article are those of the authors, not necessarily those of BarBend. All claims, opinions, and quotes have been backed up by the author alone.People often say that the biceps are their favorite part of the body, even though they are one of the smallest and least useful muscle groups.
Whether it's because we used to flex them as kids to show how strong we were or just because they're the most visible part of our upper arms, biceps are very popular among gym rats and fitness freaks.
Functional fitness athletes, on the other hand, don't do a lot of "bicep specific" training.
In all the years I've been going to CrossFit gyms, I've never seen a workout with a "bicep isolating" movement (apart from maybe strict pullups).
If you ask any CrossFit trainer, they will probably tell you the same thing: "bicep curls are a waste of time."
Some of us may find it hard to believe that our beautiful biceps aren't as important as we think they are. However, the truth is that the time we spend isolating the muscle group could be better spent on more useful exercises like pull-ups and push-ups.
Spending half an hour doing intense and strict bicep curls will eventually make your arms bigger and help you burn a few calories, but the benefit you get for the energy you use is just not worth it in the long run.
The Mail Tribune just published an article about why it can be a waste of time to work on your biceps alone. It's not a bad book to read, and it talks about a lot of other exercises, like crunches and leg holds, that you shouldn't do.
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