How to exercise the biceps

Muscle training is the part we exercise when we do fitness in our daily life. Our body can be divided into several major muscle groups during fitness, and they are also carried out separately during exercise. There are generally many ways to exercise the biceps of the upper arm. As long as we have targeted exercise during exercise, there will be certain effects. Let's learn about how to exercise the biceps of the upper arm?

Two-arm incline curl

The starting position is standing behind an incline board, holding the barbell with both hands, palms facing up, and placing the entire arm or upper arm flat on the incline board.

During the movement, contract your biceps and bend your forearms upward to the highest possible point. Fully contract your biceps for one second, then slowly relax your elbows and let the barbell slowly fall back to the board.

Breathing method: inhale when you bend your forearms, and exhale when you lower them.

Note that the arms that are flat on the inclined board should be stretched downward as far as possible first. When bending your forearms, your shoulders should not retract at all.

One-Arm Squat Curl

The starting position is squatting on the ground or sitting on a bench, holding a dumbbell in one hand, with your upper arm against the inside of your thigh and your forearm hanging straight down. The other hand is placed on the other thigh. During the movement, contract the biceps of the arm holding the dumbbell and bend the forearm upward. When it reaches the highest possible point, fully contract the biceps for one second, then extend the elbow joint and let the dumbbell slowly fall to the starting position. After practicing one side, switch to the other side.

Breathing method: inhale when you bend your forearms, and exhale when you lower them.

The key point to keep your upper arms close to your thighs is to ensure that you do not move your elbows when you bend your forearms.

Two-arm curl

The starting position is to stand upright, hold the barbell with both hands, and let your arms hang down.

During the movement, try to keep your upper arms from swinging, bend your elbows, and bend your forearms to the highest possible point while contracting your biceps, and remain still for one second. Relax your elbows and let your forearms slowly drop until your arms are fully extended.

Breathing method: Inhale when you bend your forearms, and exhale when you lower them.

Note that the key point is to rely on the strength of the biceps to bend the forearm upward. When the forearm is bent to the highest point, fully contract the biceps for one second instead of relaxing it immediately. Do not bend your forearms higher by allowing your elbows to swing forward and upward as you bend your forearms.

Through the above introduction, we now know how to exercise the biceps. When we exercise in normal times, we must pay attention to the correct method, especially the movements must be in place, and it also requires sufficient stimulation to be effective. In addition, muscle training also requires us to persist for a long time to be effective.