What is the best exercise for biceps?

There are many ways to exercise the biceps, and it is also the most common exercise method in the entire exercise process. Because the biceps are more obvious, proper exercise can help shape the entire body. You can use some dumbbells for exercise. In addition, hammer dumbbell and barbell exercises are relatively common. Moreover, when exercising the biceps, the space required is very small, and the exercise is also easier to do.

1. Incline dumbbell curl

Adjust the incline board to a 45° angle and let your arms hang naturally. Lean your back against the incline board to avoid relying on inertia or other body forces. Keep your arms close to your torso; swinging the dumbbells in the air can easily cause muscle damage.

2. Hammer Dumbbell Curl

The focus is on the short head of the biceps, while also indirectly exercising the brachioradialis. You can do it with one hand over your shoulder, or with both hands together, palms facing each other. Pay attention to the choice of dumbbell weight, how much weight will hurt your wrist.

3. Barbell Curl

The purpose of this movement is to put all the weight on the biceps and avoid excessive swinging of the barbell in the air. This is a more traditional exercise for training the biceps. For beginners, it is recommended to use a grip that is shoulder-width apart, and then gradually shorten the distance between the two hands depending on the situation.

Do 21

Do your curls in 3 sets of 7 reps, for a total of 21 reps. It is recommended to put this exercise before other exercises. For beginners, you can do two sets first, and then increase the weight in the last set.

4. Single-arm dumbbell curl

You can do it standing or sitting. What is important to note about this movement is to slow down and use strength to control the entire movement. However, it is recommended to do it while sitting because you can make better use of the strength of your arms when sitting. Place your elbows on your thighs and hold the lift up for 2 seconds and the lower for 4 seconds. In this sport, you are not trying to finish faster or burn calories, you want precise control of the movements.

5. EZ Barbell Curl

Use an EZ barbell with a straight grip to perform curls. When your arms move upward, make sure your forearms are perpendicular to the ground. At the same time, this exercise can also exercise many parts of the body besides the brachioradialis.

6. High-tension curl

Use two pullers, stand in the middle of the two pullers, hold one puller in each hand, and make your body into a "T" shape. Then move your body down into a lunge position, making sure your elbows are at 45 degrees, and use your arms to push your fists toward your temples.