How to grow biceps

Having biceps like a bodybuilder is the dream of most men, but training biceps is not as easy as it seems. Bodybuilders have biceps after a long period of practice, and they also pay attention to adequate nutrition in their diet. So how can you train biceps like a bodybuilder? Here we will teach you several ways to grow biceps.

● Lie on a 45-degree incline bench, holding a dumbbell in each hand. The weight of the dumbbell should be lighter than when doing 12 arm curls, about 5-10 pounds. The hand grip should be supinated (palms facing forward).

●Perform arm curls, moving the dumbbells toward your shoulders.

●When the dumbbells reach the highest point, rotate your wrists so that your palms face down. Slowly lower the dumbbells, and when the dumbbells reach the lowest point, flip your wrists back to the reverse grip. Repeat the exercise 3-4 times, 6-8 times each time. Stretching Exercises Most men don't think about stretching their biceps. They just want their biceps to be more developed. However, excessive tightness in the biceps can give the illusion of a bent arm, injuring the rotator cuff muscles and causing elbow pain. On the other hand, stretching exercises can be more effective by recruiting more muscle fibers over a wide range of exercises. Before you do your arm workout, do 10 bicep extensions. After the arm exercise, do static stretching and hold the last movement in this set of exercises for 20-30 seconds. Reverse twist

●Stand at the door with your right shoulder against the wall and your right palm facing forward.

● Extend your right arm straight out behind your body and rotate it until your thumb points to the left.

●Move your right arm to the right and return to the starting position.

If you want to develop biceps like a bodybuilder, you not only need to exercise persistently for a long time, but also pay great attention to nutrition. We can supplement the growth level of hormones through diet, thereby stimulating muscle growth. You can eat more high-protein foods according to your physical condition, because high-protein foods can promote muscle growth.