American Fitness Professionals & Associates

By: Douglas Brooks, M.S.

Exercise focus: standing biceps curl, standing triceps press-down and supine unilateral triceps press.

For an introduction to strength training analysis training analysis refer to the steps outlined in the ‘Any Exercise Drill’ article which appeared in the August/September issue of Fit Pro magazine. This is the final part in the series. However, the series will be continued in Fitness Network magazine with strength exercises for the lower body.

The triceps and biceps are both used in functional, push-pull motions in daily activities. When designing strength training routines for your clients, however, don’t overemphasise the upper arms. Carefully select upper-arm exercises in relation to the time available for a balanced workout. Trainers sometimes spend too much time on elbow flexion neglecting important musculature like the lower or upper back. Also, remember that the biceps muscles receive a lot of work in rowing and latissimus pull-down movements, and the triceps are challenged in any pushing or pressing movement.

For maximum effectiveness, three upper arm exercises can be recommended. These are the standing biceps curl, the standing triceps press-down and the supine unilateral triceps press. Each will be described in turn after a preliminary discussion of the elbow flexors and extensors.

Elbow Flexors Biceps Brachii: The primary actions of the biceps are elbow flexion and supination. While it is a weak shoulder flexor, the biceps muscle is the most powerful elbow flexor.

At the origin of the biceps, two head or tendinous attachments cross the shoulder. The long head attaches at the top of the glenoid fossa of the scapula; the short head attaches at the top of the coracoid process of the scapula. At the insertion point, the two heads blend into a common muscle and tendon. The tendon crosses the elbow and attaches just below it, on the tuberosity of the radius and aponeurosis of the biceps brachii.

Can you work one head of the biceps more than the other can? It is often claimed that by positioning the shoulder in flexion (as when you’re doing a preacher curl) or extension (as when you’re seated on an incline bench with the shoulder fixed in extension), the “long” or “short” head of the biceps can be worked either more or less.

It is true that the muscle associated with either of these tendons will be stretched more or less in these situations.
Generally, however, both heads of the biceps work together. During elbow flexion there is little differentiation, in terms of their contribution, regardless of which position the shoulder is in or whether the wrist is supinated (palms up) or pronated (palms down). (See “Wrist Position Variations”) Perhaps the most important role of the biceps heads is to function together, as opposed to independently, as shoulder stabilisers.

Brachialis: During elbow flexion the brachialis muscle is used in combination with other elbow flexors, regardless of whether the wrist is pronated or supinated. The brachialis originates on the lower half and front portion of the humerus, crossing the elbow joint and inserting on the coronoid process of the ulna.

The muscle’s attachment just below the elbow on the ulna is significant because its pull on the ulna, which does not rotate, allows the effectiveness of the brachialis to be undiminished regardless of hand position. The position of the wrist - supinated or pronated - does not affect the action of the brachialis muscle during elbow flexion. Because of this, anatomists credit the brachialis with being the “only pure flexor of the elbow,” since its only action is true flexion of the elbow. Because its line of pull doesn’t change with pronation or supination (Basmajian & DeLuca 1985), the brachialis is called on to flex the elbow in all positions.

Brachioradialis: The brachioradialis flexes the elbow and assists in pronating and supinating the wrist. The brachioradialis originates on the lower two thirds of the outer condyloid ridge of the humerus and inserts on the outer surface of the lower end of the radius at the styloid process (near the wrist).

During elbow flexion the brachioradialis has a better angle of pull in a pronated, versus supinated, position. Its strongest action in elbow flexion occurs when the exerciser uses a half-prone, or hammer, wrist position. (See “Wrist Position Variation” below.)

Triceps: The triceps muscle, a two joint muscle that crosses the shoulder and elbow, is the only major muscle involved in elbow extensions. It is divided into three sections; the long (or inner) head, medial (or middle) head and lateral (or outer) head.

The long head, which crosses the shoulder, originates on the lower edge of the scapula’s glenoid cavity, just below the shoulder joint. The medial head attaches to the lower two-thirds of the posterior surface of the humerus. The lateral head attaches to the upper half of the posterior surface of the humerus. The triceps and its three heads come together into a common tendon that inserts on the olecranon process of the ulna.

During elbow extension the medial head is always active and appears to be the prime extensor of the elbow (Basmajian & DeLuca 1985). The lateral and long heads, and the muscle fibres related to these tendinous attachments, are recruited during elbow extension against resistance.

To maximally work all portions of the triceps muscle (the three head and associated muscle fibres), you will need to use increasingly heavy resistance (Yessis 1992). If you use light or moderately heavy weights, the medial head will do most of the work. As you increase resistance, the lateral head will join in, and if you add increasingly heavy resistance, the long head will contribute. Consequently, intensity of exercise may be the most important factor in maximally working the triceps, as long as all the steps in the Any Exercise Drill system are observed.

Exercise: Standing biceps curl

Muscle Groups: Biceps brachii, brachialis, brachioradialis

Joint Action: Elbow flexion

Goals: Elbow flexor strength; biceps emphasis with a supinated wrist

There are three keys to a correct biceps curl:

1. Start with neutral spinal posture.

2. Start with full elbow extension. To identify full extension, as the client to contract the triceps muscle briefly prior to initiating the flexors’ contraction against resistance.

3. Work through a full active range of motion (AROM). Before adding resistance against elbow flexion, determine AROM by having the client draw the palm of the hand, or forearm, toward the shoulder without any external assistance such as momentum or spotting.

It’s also important for your client to maintain the same shoulder and wrist positions throughout the exercise. Retracting the scapulae prior to movement and preventing the shoulders from moving in shoulder flexion or extension, are excellent ways to ensure that the participant ends in the same shoulder position in which he or she began. The wrists should remain neutral or straight throughout the exercise. This will ensure that the exercise focus remains on the elbow flexors; it will also lessen potential orthopaedic stress to the carpals (small wrist bones) and medial and lateral epicondyles of the humerus. If the wrists flex or extend during loaded arm curl movements, discomfort and/or tendinitis in the wrists or elbow (i.e., tennis elbow) can result

The participant should maintain the natural “carrying position”, or anatomical arm position, during biceps work. In this position the arms are relaxed by the sides of the body, palms facing forward; the upper arms hang close (not necessarily glued) to the sides of the body; and the lower arms (elbows to hands) angle away from the body and are therefore wider than the hips. The standing biceps curl may be performed in a staggered stance (as illustrated) or with legs laterally wide apart. With the staggered stance and the elastic tubing positioned under the front foot, there is a better line of pull against the elbow flexors (Francis et al. 1994).

Doing It Right

* Maintain neutral spinal posture. The tendency is to lean backward and push the pelvis forward to get the weight moving. Stabilise internally by using the abdominal musculature.

* Keep the shoulders back by retracting the scapulae.

* Start with arms slightly forward of the body and straight. Palms are supinated.

* Maintain the natural carrying angle of the arms. The lower arms are wider than shoulder and hip width.

* Keep wrists straight throughout the movement.

* Do not lift the elbows or change the position of the shoulders.

* Bring the hands toward the shoulders and flex the elbows through their full AROM.

Exercise: Standing triceps press-down

Muscle Groups: Triceps brachii (and anconeus)

Joint Action: Elbow extension

Goal: Elbow extensor strength

If full AROM is to be accomplished, effective triceps work requires a wider grip than is typically used for press downs, especially if you use a straight bar. Using a rope or cable is even more effective. If you start with a half-prone wrist grip, hands about shoulder width apart, you can attain full range of motion (particularly since the hands can separate when using a rope or cable).

Doing It Right

* Maintain neutral spinal posture. Stand erect and firm, feet about shoulder width apart. The tendency is to rock forward and bend at the waist to get the weight moving. This poor technique often occurs when too much weight is being used. Internally stabilise neutral posture by using the abdominal musculature.

* Minimise any unwanted movement by retracting the scapulae.

* Start with a hammer grip, hands about shoulder width apart. (A pronated grip often stresses the wrists and elbows, and many participants will try to reduce the stress by inwardly rotating their shoulders. You don’t want this to happen.)

* Keep the wrists straight throughout the movement.

* Place your elbows alongside your body and keep them in front of your body. This stretches the long head of the triceps and creates a stronger contraction, especially at the end ROM.

* Do not change the starting position of the elbows or shoulders. If the participant initiates the movement by pulling the shoulders back (shoulder extension) or flexing forward, the triceps overload is reduced. Notice in the photographs that the lines from the shoulders to the elbows do not change and that an erect posture is maintained throughout the exercise.

* Press the hands toward the floor and extend the elbows through their full AROM. The wrists may turn in or pronate at the bottom of the movement. (This often happens with full elbow extension, and the participant may feel a stronger triceps contraction.)

Exercise: Supine unilateral triceps press (135-degree angle or less of shoulder flexion)

Muscle Groups: Triceps Brachii (and anconeus)

Joint Action: Elbow extension

Goal: Elbow extensor strength

In the supine triceps press the position of the shoulder is a concern. It is easier to properly and comfortably position the shoulder when performing the exercise with one arm and supporting the elbow and shoulder position with the other arm - as opposed to performing a bilateral movement using two dumbbells, a straight bar or an E-Z curl bar.

In terms of shoulder position, the elbow should point toward the ceiling during the entire ROM (90 degrees shoulder flexion). If the elbow drops forward, drawing the shoulder into excessive extension, the action of the triceps will be greatly weakened since the resistance will not be in direct opposition to the movement. If the shoulder is positioned at 135 degrees of flexion (i.e. arm angled further overhead), the long head of the triceps experiences greater tension. This in turn produces a more powerful contraction of the entire triceps muscle. However, this angle is difficult to maintain and may not produce significantly better results. When choosing whether to use the 135 degree angle or some mid-position, consider your client’s goal and his or her ability and comfort level.

Doing it right

* Maintain neutral spinal posture. Make sure that the bench your client is lying on is not too high since this could force the lower back into extension.

* Minimise any unwanted movement by retracting the scapulae.

* Start with a hammer grip, hands about shoulder width apart. Again the pronated grip may result in clients inwardly rotating their shoulders. (Note that the option of using the hammer grip is not available when using a straight bar.)

* Keep the wrists straight throughout the movement.

* Position the elbow so that it is, at the minimum, oriented to the ceiling. Support and stabilise the elbow with the opposite hand. The client must be able to control and maintain whatever shoulder position is chosen.

* Do not change the starting positions of the elbows or shoulders. If the starting positions change, the resistance may no longer be in opposition to the movement.

* Do not allow the elbow to flare out or the shoulder to rotate inwardly at any point during the movement. Using a half-prone wrist grip can eliminate the potential for this.

* Press the hand toward the ceiling and extend the elbow through its full AROM.

* Again the pressing wrist may turn in, or pronate, at the top of the movement. Just make sure the client does not inwardly rotate the shoulders.

Conclusion

As with all decisions regarding programme design for strength training, you have an overwhelming number of options with arm work. Dumbbells and cables allow you the freedom to work with the natural and correct movements the elbow has to offer for each individual. If only one grip were to be used, then the half-prone grip should be chosen and maintained throughout full AROM, for both elbow flexion and extension.

However, the art and challenge of strength training programme design and exercise selection, demand that each fitness professional make his or her own informed decisions about using specific exercise options. Ultimately, you will need to make these choices based on correctness and on the specific needs and physical characteristics of each participant.

Wrist Position Variations

Elbow Flexion: For elbow flexion, the biceps muscle is most powerful when wrist supination is maintained (palms are up) throughout the range of motion (Basmajian & DeLuca 1985: Thompson 1989). However, Yessis (1992) argues that for many individuals the most effective wrist position for strong involvement of the biceps is the half-prone or “hammer” grip, since this gives the biceps a straight line of pull. The half-prone position lies between pronation and supinatinon (imagine holding a hammer). Pronation results in decreased effectiveness because the biceps has a poor angle of pull.

Note: Despite these differences, the same muscles (biceps, brachialis and brachioradialis) are always used in elbow flexion, regardless of hand position. The positioning of the hand and shoulder simply allows for more or less muscle activity. It is a matter of degree of involvement.

Combining Joint Actions: This brings up question about combining movements. For example, should a participant start a curl in a hammer grip and finish it in a supinated, or palms-up, position? It is good to use this strategy as many clients report that it feels very natural and comfortable. For many, starting an exercise in a supinated position feels awkward or is orthopediacally stressful.

However technically, in terms of electromyographic activity and maximising a muscle’s response, combining joint actions may compromise results. One pure movement (e.g. elbow flexion with wrist supinated throughout) provides a higher degree of muscle activity for the muscles involved in that particular movement that does a combination of movements. Decide on your best course of action by analysing your reasoning and identifying your client’s goal.

Elbow Extension: Pronated, half-prone and supinated wrists can all be correctly used with elbow extension. Your choice of wrist position might depend on the type of equipment your client is using, the importance of maintaining starting stabilisation throughout the entire movement or the need to minimise orthopaedic stress. However, neither supination nor pronation affects elbow extension or the triceps musculature, as only the radius is involved. For this reason, there is no real advantage and there may actually be some mechanical disadvantage to using a variety of wrist positions. Therefore, whenever possible, it is reccommended that a hammer wrist in maintained for triceps work as this position allows clients to easily stabilise and maintain their starting positions from start to finish. Unnecessary mechanical stresses on the wrists, elbows and shoulders are minimised, if not eliminated.