How to build biceps

The biceps brachii is located on the front side of the upper arm above the shoulder, which is what we usually call the shoulder muscle. Girls all find boys with biceps very attractive. Therefore, many boys start training their biceps, but they have no idea what to do, so they end up doing a lot of useless work. In fact, there are many training methods. Let us take a look at the specific methods.

1. Let's first talk about using equipment to train the biceps. Using equipment is safer and it is not easy to deform the movements. Let me briefly talk about the movements. Sit upright on a training bench, place your hands on the equipment, and use your biceps to exert force. Do 4 sets, 12-15 reps in each set.

2. Get rid of the equipment. If you have a partner, it is best to use dumbbells and barbells for training. Not only can you increase the weight, but also you can deeply stimulate the muscles. Let's talk about doing curls with a barbell. Stand with your feet shoulder-width apart, hold the barbell with both hands, add appropriate weight, clamp your arms on both sides of your body, and use your biceps to lift the barbell.

3. After doing barbell exercises, it is best to add a set of dumbbells. Although the movements are almost the same, they can deeply awaken the muscles and make the muscles burst. The dumbbell movements are not like the barbells, which can be done at the same time. It is better to do the dumbbells alternately.

4. This movement is also very suitable for training the biceps. Hold the dumbbells with both hands, separate your feet with your shoulders width apart, point your wrists sideways upward, keep your upper arms still, and use your biceps to lift your forearms upward.

5. For the biceps, it is very reasonable to combine these movements. It is best to do 4 sets of one movement, 12-15 in each set. Small muscle groups such as the biceps need to be stimulated frequently. Only with continuous training can they become more and more developed. Only by taking actual actions and persisting can you see real results.

Through the above introduction, we have also gained some understanding of the training methods of biceps. However, if you want a beautiful and charming figure, hard work is necessary, and you must learn to stick to the methods above! In addition, you should also pay attention to safety and wear protective gear during training.