Well-developed biceps certainly look great, but improving their strength also means improving your hand grip. That’s important for everything from opening stubborn jars to racket sports and martial arts. The good news is that it’s not too late for older adults to have stronger biceps. Indeed, a meta-analysis of 49 research studies found that adults over the age of 50 do gain muscle mass with strength training — even if they begin later in life.
The biceps brachii (a.k.a. the biceps) is a two-headed muscle of the upper arm, between the shoulder and the elbow. Strong biceps help with most pulling motions, from lifting a heavy bag or suitcase to rowing. The biceps muscle group is also an important stabilizer for other compound movements, such as chin-ups, cable pull downs or dumbbell rows. A compound exercise is any exercise that involves the use of more than one major muscle group at a time.
1. Incline Dumbbell Curl
This is a challenging variation of the standard dumbbell curl. Many of my older clients with joint issues such as arthritis prefer this move to the standing curl because less weight is used.
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Sit on a bench set to a slight incline, holding a dumbbell in each hand, arms straight by your sides and palms facing up. As you exhale, curl the dumbbells toward your shoulders, keeping your wrists in line with your forearms. Return to the starting position — make sure your arms are fully extended — then repeat.
You can also try this move lying on a bench to create a different work angle for the biceps and prevent momentum in the rest of the body. Or try it with your palms facing each other (called a hammer curl) to work the brachialis muscle, which lies beneath the biceps. Aim for three to four sets of 10 repetitions, where the seventh repetition feels challenging.
2. Resistance Band Curls Against a Wall
I have my older clients (especially those with lower back pain) stand against a wall when performing biceps curls. This prevents you from using your body for momentum, making the move more effective for your biceps, and protects your lower back from excess stress. Using a resistance band is often more challenging than using dumbbells (assuming you’re using medium to heavy resistance) because the tension in the band becomes greater as you pull it taut.
Stand with both feet on a resistance band with your back against a wall, knees slightly bent. Hold the resistance band handles with your arms straight by your sides, palms facing up. Exhale and flex your arms, curling your hands toward your shoulders. Hold the contraction for a second, then slowly lower to the starting position. Make sure you don’t bend your wrists; they should be aligned with your forearms at all times. Aim for three to four sets of 15 to 20 repetitions.
3. Standing Biceps Stretch
Excessively tight biceps can lead to painful knots or trigger points, a decreased range of motion during pulling-focused exercises and an increased risk of injury. This bicep stretch can be performed directly after working the biceps or throughout the day.
Grab a stable object (like a squat rack or cable station post, or use a wall if you’re at home) with your right hand, keeping your thumb pointing downward. With your arm straight, step forward and slightly to the left. Turn your body away from your hand and focus on moving your right biceps toward the ceiling (without moving your hand). Hold the bicep stretch for 20 to 30 seconds, then switch sides.
Trainer’s Tip
Older adults may need to work each muscle group more often than younger trainers to maintain muscle mass and strength. Try adding these targeted biceps exercises to the end of your workout routine two to three days per week. Make sure that the bulk of your training consists of compound movements (push-ups, cable rows, bench presses and overhead presses).
