What are the exercises for the biceps brachii?

The biceps is located on the front side of the upper arm. Effective exercise of the biceps can achieve a good shaping effect, especially since it is in a more obvious position. The effect of the exercise is often better. There are many ways to exercise, such as using dumbbells. During the biceps exercise, you should strengthen your diet and eat more foods that help muscle tissue growth. This can improve the effect of the exercise.

Biceps brachii muscle exercises

The upper arm is flexed at the shoulder joint. When it is fixed at a distance, the biceps brachii brings the upper arm closer to the forearm. Electromyographic observation shows that the biceps brachii has obvious electromyographic activity only when the forearm is rotated outward with the palm facing forward and the elbow flexed. When the forearm is rotated inward, even if the palm is facing the side of the body or behind the body and the elbow is flexed, the potential activity of the biceps brachii is very small or there is no potential activity. This is also one of the main principles of biceps brachii exercises, which basically make the palm face forward to hold the equipment.

Combine biceps femoris and biceps brachii curls in one workout to gain unexpected growth. You are undoubtedly familiar with curls, but you may have never tried to expand both the biceps femoris and the biceps brachii at the same time in one exercise. You may also be accustomed to training these two muscle groups after other muscle groups, such as your back and quadriceps. In this case, the biceps femoris and biceps brachii may have been pre-exhausted, which means you can't use heavy weights to stimulate them.

Today we can try a change. Not only will you prioritize exercising them through curls, but you will also feel an unprecedented sense of expansion, bulging your T-shirt and pants. You'll speed up your training by supersetting, then drop the weight 30% on the last set of each exercise, doing 21 targeted, wide-range reps. If your biceps and hamstrings are no longer making progress, this special method can add fuel to these two muscle groups and boost their growth rate again.

Muscle training tips

When doing curls, it is best to have dumbbells, but if you don’t have them, you can use other heavy objects, such as a backpack, stone, etc. Note that the upper arms should not move during the curl process, and the strength should be generated by the arms throughout the process. Do not use other parts of the body or inertia to generate strength. This is the best way to exercise the biceps.