How to exercise your biceps

If you want to have beautiful and healthy muscles, you need to exercise for a long time. Regular muscle training can help burn fat. Practicing biceps requires long-term persistence and perseverance. However, many people are not good at training their biceps. The main reason is that they use the wrong method. The coach tells us that training with the wrong method is the same as not training at all. Therefore, finding the right method is the key to training the biceps. Here we will teach you several methods of training the biceps.

Alternating Dumbbell Hammer Curl

Exercise Tips: With a dumbbell in each hand, stand with your arms hanging at your sides, with your palms facing toward your body. Keeping your palms facing inward, tuck the weight of your left hand directly toward your left shoulder. Squeeze your biceps for a few hard reps, then slowly return to the starting position. Repeat this movement with your right arm. Be sure to keep your wrists locked throughout the movement, toward your entire body!

Alternating Incline Dumbbell Curl

Exercise Suggestions: Lie supine on an incline bench, holding a dumbbell in each hand with your arms hanging by your sides and palms facing toward your body. Slowly curl the dumbbell in your left hand, shoulder level, while rotating (i.e., supinating) your wrist so that your thumb is pointing and your body is at the top of the movement. Squeeze your biceps for a count, then slowly lower the weight back to the starting position.

Dumbbell Seated Curl

Exercise suggestion: Sit on a flat bench with your legs apart and leaning slightly forward. Grab a dumbbell in one hand with your palm facing up and the rest against your thigh letting the dumbbell hang just inside your elbow. While keeping your elbows in place and locked against your thighs, slowly curl the weights up. As you curl, twist your wrist to the outside (i.e., supinate). Squeeze the muscle at the top for one count, then slowly return to the starting position and repeat.

Alternating Dumbbell Curl

Exercise suggestion: You can perform this exercise either standing or sitting on a bench, whichever you prefer. Grab a dumbbell each and let each arm hang at the sides of the body. Slowly curl the dumbbell in your left hand trying to touch it to your left shoulder. As you perform the movement, rotate (i.e., supinate) your palms outward and squeeze your biceps at the top of the movement for a one count. Slowly lower the dumbbell to the starting position and repeat with your right arm.

Now more and more people realize the importance of fitness, but fitness alone does not necessarily promote health and lose weight. Instead, it is necessary to exercise scientifically and effectively and carry out targeted fitness exercises according to your physical condition. Scientific and effective exercise and fitness will make our body and mind healthier, and our work and life smoother.