Biceps exercises

During the fitness process, many men pay more attention to the fitness training of the biceps, because the muscle lines trained in this part will be more beautiful. Therefore, in order to have a more perfect body, men should also pay attention to the training methods of these parts. So here are some correct training methods for the biceps.

(1) Upright barbell curl: This exercise focuses on the medial head and belly of the biceps, so that the forearm can maintain moderate external rotation.

(2) Alternating dumbbell curls: You can do this while standing, sitting, or lying on an incline board to sculpt and separate the biceps, increase the size of the biceps, and highlight the peak.

(3) Inclined barbell curl: Increase the thickness of the biceps

(4) Inclined dumbbell curl: focuses on training the biceps peak and shaping the muscle lines, also known as the Scott curl.

(5) Incline Curl: This exercise can be performed with a barbell or dumbbells. It can comprehensively train the biceps and brachialis.

(6) Dumbbell concentration curl: This is actually a single-arm dumbbell squat curl.

(7) Underhand Chin-up: There are many types of pull-ups, which are mainly used to train the latissimus dorsi. However, if you use a narrow-grip underhand chin-up, you can better train the biceps.

If you can follow the methods introduced above to exercise your biceps, I believe it will bring good results and allow you to develop more perfect muscle lines. Whether you are a man or a woman, having a good figure will make us more confident, which is better for life and work.