What are the methods for exercising the biceps?

People nowadays are pursuing perfection. What are the biceps training methods for male friends? What is popular among men now is to go to the gym to build muscles. But there are also many friends like me who don’t have time to exercise. It’s really anxious. Now I tell you not to be anxious. Going to the gym to exercise biceps is not the only option. You can exercise at home by following our steps. Now I will tell you the steps.

1 Push-up Hammer Curl

How to do it: Hold a pair of dumbbells with your palms facing each other and start in a push-up position. Maintain this position and curl the dumbbell up to shoulder level with your right hand. Lower the dumbbells to the starting position, alternating between curling with your left and right hands. Do each set for 30 to 60 seconds, increasing the weight with each set, but never use explosive force.

What is the effect? ​​This movement is similar to push-ups and dumbbell rowing. It's just that curls are used instead of rowing. When you lift the weight up, your core muscles have to tighten in order to keep your body stable. This exercise is also very effective in training the abdominal muscles.

2 Kneeling One-Arm Curl

HOW TO DO IT Kneel on the floor holding a pair of heavy dumbbells at your sides. Curl the dumbbells upward and rotate your wrists outward so that your palms face back as the dumbbells are raised in front of your shoulders. Do it 3 times with your right hand, then switch to your left hand and do it 3 times. Alternate left and right for 5 minutes. If you can do 10 cycles in a row, or 30 reps on each side, add some weight.

Using heavier dumbbells for external rotation lifts has two effects. Kneeling prevents your arms from tilting during the movement, forcing you to tighten them for balance, and this move works both your biceps and your core.

3 Lunge

How to do it: Stand naturally with a pair of dumbbells at your sides. Jump up slightly, spreading your legs into a lunge (left leg forward, right leg back), while simultaneously lifting the dumbbells up to shoulder level. Return to starting position, then repeat (right leg forward, left leg back). Do this 10 times, or hold for 20 seconds. When you feel exhausted, switch to dumbbell lunges and do them at a faster pace for 4 minutes. Rest for 10 seconds between sets and do 8 sets in total.

What I introduced above are the methods of exercising biceps. This method is most suitable for friends who don’t have time to go to the gym to exercise. Exercising the above steps at home can also help exercise the biceps. This method is really good. It doesn’t cost money and you can exercise your biceps. Come on, everyone, join me in moving.