Training Journal #6: Arms

IFBB Figure Pro Heather Dees' Training Journal #6: Biceps

This week I want to talk biceps! For me, this has never been a challenging muscle group to develop. I was born with bi’s and they have always grown with ease! This is both lucky and frustrating because it is one muscle group that I have always loved and found fun to train, yet I am restricted on how often and intense I can train them. In order to maintain balance and symmetry in my upper body, I keep my bicep workout light weight and with few sets.

If this is not the case for you, then there are some important key points to remember when trying to build your biceps:

  • Whenever you are doing a biceps curl, your shoulder joint should not move; the range of motion should only come from your elbow.
  • Keep momentum out of the movement. Do not sacrifice form by trying to lift a heavy weight. Keep weight under control.
  • To most effectively train your biceps, train them with multiple different shoulder positions.

Follow these three steps and you are well on your way to making positive gains in this muscle group!


Standing barbell curl (Straight bar or easy curl bar)

4 sets/reps 12, 10, 10, 8

  • Shoulder should be at a neutral position
  • Don’t move shoulder joint
  • Keep weight under control
  • Do not swing torso forwards or backwards (maintain neutral spinal alignment)

Preacher Curl (single arm)

3-4 sets/reps 12, 10, 10, 8

  • Trains bicep in most shortened position (shoulder flexion)
  • Keep from driving your elbow into the pad
  • Keep shoulder blades pinched down

Seated incline Dumbbell Curls
3-4 sets/reps 12, 10, 10, 8

  • Trains the bicep at its most lengthened position (shoulder extension)
  • Keep elbow behind your body entire set
  • Don’t let your upper arm travel forward during your set
  • Keep hands close to your sides
  • Keep constant tension on your Bicep through out the entire set
    (This is a very easy exercise to cheat when going too heavy; slow and controlled is the key.)
Heather Dees

Heather Dees is a Top 5 IFBB Figure International and Top 4 IFBB Figure Olympia champion. She is a Species Nutrition Elite sponsored athlete as well as TMarie Suits Sponsored Athlete. She is a Figure and Bikini Coach, Cosmetologist and Master Esthetician. For more with Heather, check out her “Training Journals” online with FitnessRx for Women.

Find more of Heather on:

Muscular Development
Heather's Website

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