What are the pull-up exercises?

Many people use many methods when exercising their biceps. Many people also use pull-ups to exercise the biceps. After exercising the biceps, it is very good to improve the physical fitness. Some people with weak physiques need to exercise more. But when it comes to pull-ups, many people are not sure whether such exercise has the effect of exercising the biceps. So what are the methods of exercising the biceps with pull-ups?

Pull-ups primarily work the biceps and latissimus dorsi muscles. As for training the biceps and triceps without any equipment, it is not advisable. The following are some recommended methods of exercise using dumbbells: 1. Barbell curl is a classic exercise for developing the biceps belly, suitable for people at all levels of training. The focus is on the medial head and belly of the biceps, so the movement can maintain moderate external rotation of the forearm. Action essentials: Stand upright, hold the barbell with a medium grip (same as shoulder width) and let it hang in front of the body. Keep your upper arms close to your body. Curl up until your biceps are fully contracted, then pause. Then slowly return to the original position. Do not rock your body back and forth during the exercise and do not rely on inertia. Even if you intend to use leverage, the magnitude should not be too large. When carrying heavy loads, do not fully straighten your arms at the lowest point to prevent elbow injuries.

2. The dumbbell seated alternating curl is mainly used to sculpt and isolate the biceps. Alternating training can reduce the use of force and focus more on the target muscles. Key points of the movement: Sit at the end of a bench or a vertical bench with a backrest, hold dumbbells in both hands and hang them at the sides of the body, with your palms facing each other and your elbows against the sides of the body. Use your elbow as a fulcrum, bend your forearm upward while externally rotating your forearm with your palm facing upward. Raise to the highest point, tighten your biceps, and pause. Then control the restoration. Then do the same with the other arm. The purpose of external rotation of the forearm and wrist is to fully contract the biceps and exercise the medial head of the biceps to better separate the biceps. This exercise can also be done standing.

3. The crank barbell incline curl is an excellent exercise for training the muscles between the lower part of the biceps and the elbow joint. It can increase the thickness of the biceps, making the biceps fuller and the shape more perfect. Action essentials: Sit on a bench, lean your chest against the incline board, place your upper arms on the incline board, hold the barbell with both hands in reverse, stretch your arms, and keep your body stable. Curl the barbell to the highest point with force and pause. Then slowly restore. Note that the arms should be fully extended and the movements should be slow; the elbows should be slightly bent when the barbell reaches the lowest point, and the barbell should be controlled with force, but not fully extended.

4. The one-handed dumbbell incline curl focuses on training the biceps peak and shaping the muscle lines. Action essentials: Sit on a bench, hold the dumbbells in your hands, and stretch your arms on the incline board. To maintain your balance, hold the inclined board with your free hand. Contract your biceps and curl the dumbbells to the highest point, squeeze hard, perform peak contraction, and pause for a moment. Return to the starting position with control, keeping your arms fully extended but not completely straight. After finishing one side, switch sides.

If you want to exercise, you can try these methods. It is best to relax. You must do the necessary postures. Such formal and reasonable completion is also the best for your physique. When doing pull-ups, you must master the standard posture. You must get down when you should get down and get up when you should get up. This exercise is very strenuous, so you must stick to it.