Several exercises to strengthen the biceps

Many people envy the beautiful bodies of bodybuilders, especially men, and they also want to have a healthy and beautiful body. Big biceps are indispensable. If you want to exercise to have beautiful big biceps, careful exercise is essential. Only in this way can you develop developed biceps, which will make your body more beautiful and increase your masculine charm. Here I will introduce to you the movements to exercise the biceps.

Upright Barbell Curl

If not supported by an incline seat, barbell curls are usually performed standing. The upright barbell curl is a classic exercise for developing the biceps and is suitable for all training levels.

Target training area: Focus on the inner head and belly of the biceps

Action essentials:

1. Stand upright, hold the barbell with a medium grip (same as shoulder width) and let it hang in front of your body. Keep your upper arms close to your body and bend them upward, focusing your attention on the entire biceps, and pause until your biceps are fully tightened.

2. Then slowly and controlledly return to the original position so that the elbow is fully extended. If the arm is bent, it will be difficult to stimulate the lower end of the biceps embedded in the elbow bend. For standard repetition sets, you should deliberately straighten your arms; but for sets below 8 (when bearing heavier weights), you should keep your arms naturally flexed and extended to avoid unnecessary injuries to the elbow joints and tendons.

Note:

1. Keep your body straight during the entire exercise, do not sway back and forth, and do not use inertia. Even if you intend to use a barbell that is too heavy, the amplitude should not be too large, as it will easily disperse the force on the biceps, resulting in a decrease in muscle tension and an increased possibility of lower back injury.

2. The difference between straight bar curl and curved bar curl:

The angle of the bar curl is in line with the natural state of internal rotation of the arm. The forearm is less involved in the force, which can ensure that more load is on the biceps, and the stimulation effect is more obvious. That is, the supinated position is more effective in exercising the biceps than the pronated position. The straight bar curl forces the forearm to rotate externally to a certain extent, and the upper arm and forearm can maintain continuous tension when raising and lowering, which develops the biceps while also promoting the forearm.

3. Changes in grip: A wide grip mainly exercises the short head of the biceps, while a narrow grip mainly exercises the long head of the biceps.

4. When lifting the barbell, raise your elbows to better contract the biceps and exercise the front deltoid at the same time.

5. To make this movement more precise and controllable, you can lean your back against a wall with your shoulder blades pressed against it.

Incline Barbell Curl

The incline barbell curl, also known as the preacher chair barbell curl, is the best way to exercise the biceps alone. It can increase the thickness of the biceps, making the biceps fuller and more perfect in shape.

Target training area: Biceps

Action essentials:

1. Sit on an incline bench (preacher's chair) or stand with your chest against the incline board and your upper arms on the incline board. Hold the barbell with both hands in reverse, keep your arms straight, and keep your body stable.

2. Curl the barbell to the highest point with force and pause for a moment.

3. Then slowly return to the original position, making sure your arms are fully extended and your movements are slow. When the barbell reaches the lowest point, your elbows should be slightly bent. Use force to control the barbell, but do not fully extend it.

Note:

1. Difference in grip distance: Narrow grip mainly exercises the outside of the biceps, while wide grip mainly exercises the inside of the biceps. Only by performing these exercises alternately can your arms achieve overall fullness.

2. In order to reduce the pressure on the wrist joints, it is best to choose a crank barbell. When lifting your arms, make sure your body remains stable and avoid relying on your body for leverage.

3. Be sure to pause at the highest point, maintain the peak contraction for 2-3 seconds before falling. At this time, you will feel your biceps burning, which will fully stimulate your biceps.

4. When your arms are fully extended, the tilt angle of the support board can produce very large tension on your arms. Remember to warm up properly and start the exercise with a moderate load.

Reverse Grip Chin-Up

There are many types of pull-ups, which are mainly used to train the latissimus dorsi, but if you use a narrow-grip reverse grip pull-up, you can better train the biceps.

Target training area: Biceps

Action essentials:

1. Preparation: Grip the horizontal bar with your hands facing the body, with the distance between your hands comfortable and slightly narrower than the width of your shoulders. Hang your body on the horizontal bar, stretch your arms straight, and hook your feet behind you.

2. Training action: Slowly bend your elbows and pull your body up until your chin is above the horizontal bar; pause for a moment, then slowly lower your body until your arms are straightened again; repeat the above actions.

Note:

1. Keep your body straight and still. The only moving parts should be your shoulders and elbows.

2. The closer your hands are to each other, the more stress is placed on your arms, especially your biceps. Conversely, the wider your grip, the more the exercise moves from the arms to the back muscles. If you want to strengthen your back muscles, a better way is to grip the horizontal bar with your hands facing your face and your hands wider than shoulder width.

3. Few people can do 10 to 20 pull-ups at the beginning. You might as well do your best to do one set, no matter how many. Then rest for two minutes, and then work hard to do two more sets, doing as many reps as you can in each set. When you do it again after a few days, try to do it one more time in each set until you can do several sets, with more than six in each set.

Many friends who like fitness have this feeling: they find that their biceps swell when exercising, but disappear after a rest after exercise. They exercise every day but see no effect. I suggest you try the above method. Through exercise, you can have beautiful biceps, but you also have to work hard to see the results, so don’t slack off in exercise.