IN PRAISE OF BICEPS

Honing your guns is not a vain pursuit. Neglect them at your peril, says Gen C PT Ollie Clarke

Curls are not a crime. Here’s why pumping up your guns is not a vain pursuit, plus how to do it right

BUILD ’EM BIG

Size matters. “There are huge benefits to having strong biceps,” says Clarke. Not only do they help to prevent injuries, they play a key role in all pulling movements. Load your arm cannons with Clarke’s advice

01/ PROPPING UP THE BAR

The barbell biceps curl is your simplest starting point for elbow flexion. “Stand tall, with your feet and hands at shoulder width,” says Clarke. “Breathe out as you curl all the way to the top. Squeeze your biceps, then inhale as you lower over a count of three.” Take 40 seconds to complete 10-12 reps, rest for a minute and repeat for four sets.

02/ GET IN A TWIST

One of the biceps’ primary functions is to supinate, or rotate, the forearm. To bring maximum muscle into play, switch to a pair of dumbbells and embrace the twist. “Start with the dumbbells at your sides, then turn your wrist to face the ceiling as you curl up,” says Clarke. Complete 20 reps, rest for one minute and repeat for three sets.

03/ PRECISION TARGETING

Using lighter weights and isolating your biceps are smart ways to get extra work in without damaging your body. “A bench prevents swinging,” says Clarke. Kneeling in front of it, grab a light bar on the opposite side. Rest your upper arms on the bench and isolate your biceps, slowly curling towards your forehead. Squeeze, lower and repeat to failure.