What are the ways to exercise your biceps?

Strong and powerful male arms are not only a symbol of health, but also give women a sense of security. Strong arms can be achieved mainly through exercise that trains the biceps. I believe that many male friends have found that related exercises are not very effective. Here I will introduce several exercise methods that are more suitable for everyone to exercise at home.

1. Use dumbbells to exercise your biceps

Method: Sit or stand, hold dumbbells in both hands at your sides, palms facing each other, and elbows against your sides. Use your elbow as a fulcrum, bend your forearm upward while rotating it outward with your palm facing up. Raise it to the highest point and tighten your biceps. Pause for a moment, then slowly return to the original position. Repeat this every day and it is very effective for exercising your biceps! However, please note that when using dumbbells to exercise the biceps, you should rest for about one minute between sets, inhale when lifting, and exhale when lowering.

2. Use the support pad to support the arm curl

Method: Support the triceps and elbows on pads at different angles, and do oblique curls, with the triceps and elbows of the upper arm supported on an oblique pad at an angle of 30 to 45 degrees to the ground; for straight curls, make the pad perpendicular to the ground. This movement is the peak movement for training the lines of the biceps.

3. Combination of running + sit-ups + push-ups

The key to training biceps is persistence. The most effective method is to combine running + sit-ups + push-ups. As long as you persist, do it in groups. Don't do as much as you can at once. For example, if you can do 80 at a time, you can do 20 in a group and rest for one or two minutes before sitting down again! Sit-ups too!

The three methods of biceps training introduced above have been proven to be very effective, so as long as you can stick to them, you will definitely see the expected results. Here I would like to remind friends who want to exercise and keep fit that moderate exercise can build muscle and strengthen the body. It is a very good idea and you must persist in it for a long time.