What are the exercises for biceps?

The biceps are a group of muscles in our arms, which have an important influence on the strength, beauty and power of the arms. We should also focus on training the biceps during daily exercise. There are many ways to train the biceps. When exercising, we must pay attention to the method that suits us, which is the best method. What are the methods for training the biceps? This is also what many fitness friends want to know in detail. Let us introduce it below.

Exercise method 1: Barbell curl: Stretch your arms and hold the barbell in reverse position hanging in front of your body, stand with your feet shoulder-width apart, and straighten your upper body. The elbow joint is fixed, the biceps and brachialis muscles are actively contracted, and the forearm is slowly raised and gradually moved closer to the upper arm until the above muscles can no longer contract. Pause for a moment, then slowly lower back to the starting position. Movement rhythm: curl up for 2 seconds, hold for 1 second, lower for 2 seconds.

Exercise 2: Incline Curl: Incline curl should be done with one arm and dumbbells, or with two arms and a barbell or a crank barbell. Dumbbells allow you to rotate your hands to face up or perform straight-grip curls, hitting different areas of the biceps. When using a barbell, all the pressure is placed on the belly of the biceps.

Exercise method three: Dumbbell hammer curl: Grab the dumbbells with both hands as if you were grabbing a hammer, and place them on both sides of the body with your palms facing each other, bend your knees slightly, bend your arms, and raise the dumbbells. Keep your arms slightly bent as you return.

Exercise method 4: Reverse grip curl: Hold the barbell with both hands reversed and squat down. Place your forearms on your thighs, extend your wrists forward and let them hang in front of your knees. You can also hold the bar with both hands. The reverse grip mainly trains the inner forearm muscles. The overhand grip focuses on training the outer forearm muscles. You can also place your upper arms on a flat or inclined board, or use dumbbells to do this exercise alternately.

The above methods are particularly effective for exercising the biceps. What we need to pay attention to when exercising with the above methods is to make the movements correct and the intensity appropriate. If it is too strong, it will hurt the muscles, and if it is too weak, it will not stimulate the muscles and achieve the training effect. This is also something we must pay attention to when exercising in normal times.