Why can't I feel anything when I exercise my biceps?

Many friends feel that there is no effect after practicing biceps. That is, when practicing, they feel that the muscles are a little tight, but after a while after the practice, they don’t feel it anymore, but they just feel very tired physically. A big reason for this is that you have chosen the wrong method and are not accurate enough when exerting force during training, so after the training you will only feel tired all over your body, but your biceps will not feel anything.

Upright Dumbbell Alternating Curl - I particularly like this exercise, usually done last, sometimes in the first set, to give the biceps a new stimulus. I warm up with 50-pound (23-kilogram) dumbbells, then gradually increase the weight, curling slowly, and after the biceps are fully contracted, there should be a wrist rotation to bring the pinky finger toward the shoulder to further tighten the muscle. Hold this position for 2 seconds, then slowly lower the arm back to the original position, and then practice the other arm.

Standing Pulley Curl – Perhaps the best exercise for biceps training. During exercise, the load can always be added to the biceps, making the biceps extremely congested, which is very effective in developing the biceps peak. I particularly like the extremely engorged feeling this action brings.

Dumbbell Curl----It is recommended to lean your chest against the inclined pole at nearly 90 degrees (to provide support) when doing the exercise. This is a strict separation action. The effect is excellent. Note that the angle of the incline board must be close to 90 degrees to ensure that the biceps remain tense throughout the entire movement. The general disadvantage of dumbbell curls is that when the curl reaches the top, the biceps no longer have to work because of the support of the bones. When you return to the lowest point, just hold the dumbbells without using any force on your biceps.

Crank Barbell Curl - This is the basic movement I often use when I start training. I increased the weight to 225 pounds (100 kg) and did as many reps as I could. When doing exercises, I often use the method of leveraging force, and the effect is very good. Because only in this way can you use heavy weights to give strong stimulation to the biceps.

Pulpit Curl----This is also a very effective isolation exercise. I rarely practice it now, but there was a time when it was my must-practice exercise. It can not only stretch the biceps to the extreme, thereby developing its lower end (this part is difficult to train), but also make the peak of the biceps more prominent, making the entire biceps thicker. If you don't believe me, try practicing it.

The above introduces several effective ways to exercise the biceps. Friends who like fitness and bodybuilding can exercise the biceps according to the above description. When exercising, everyone must pay attention to their own physical condition and do not exercise excessively, as this will cause some adverse side effects to our body.