How to train the long head of the biceps

Although this is no longer an era that advocates the use of force, muscles are still admired by people. As a symbol of strength, every boy desires to have big muscles, not only for physical fitness, but also to cause girls to scream. Among them, biceps are the main target of boys. In order to have big biceps, boys are looking for correct and effective methods everywhere. In order to fulfill the boys' wishes, today I would like to briefly talk to you about the training methods of the long head of the biceps.

First of all, basic movements are very important. Before you build enough muscle volume, the best choices are barbells and dumbbells. Your focus is to increase the weight and increase the weight again. Pay attention to the balance of strength with the triceps, otherwise the risk of bone injury will greatly increase. If you want to make your biceps fuller, you need to use different movements to train its outside, inside, peak, and bottom.

Barbell Incline Curl

Action essentials:

You can do it standing or sitting, with your arms on the support board as wide as your shoulders, lock your wrists, and use the strength of your biceps to lift the barbell. Stop when your upper arms are perpendicular to the ground, and control the return to the original position. Do not fully extend your arms at the bottom.

Key tips:

1. Before practicing, adjust the height of the support board so that it is slightly lower than the lower edge of the pectoral muscles and the upper arms are close to the support board.

2. During the movement, do not move your body or upper arms.

3. When choosing a barbell, using a straight bar can allow the forearm to be properly externally rotated, while using a curved bar will focus more on the inner head.

Seated dumbbell curl

Action essentials:

Sit on a flat bench, spread your legs, bend over and place your right arm on the inner thigh near the knee, lock the wrist joint, bend your arm slightly, and slightly externally rotate your upper arm when you reach the top.

Key tips:

1. The longer the movement path, the better the stretching effect.

2. At the top, squeeze your biceps hard and feel the burning sensation in the target area.

Tip: The above 4 movements all use medium weights, and each movement should be performed 3 to 4 sets, 8 to 12 times per set. After mastering the correct movements, you can then increase the weight. For those who are thin, you can reduce the number of sets and repetitions as appropriate.

Although there are many ways to train biceps on the Internet, the editor believes that it is not the number of methods that matters, but the quality. Of course, the most important thing is perseverance. The ancients also said that "specialization is important". I believe that as long as boys are willing to persist, plump biceps will beckon you. What are you waiting for? Start practicing.