What is the quick way to build biceps?

Having perfect biceps is the dream of every male friend. Biceps not only represent the symbol of muscles, but also represent a sense of health and security. Many male friends have never gotten the hang of exercising biceps, and want to find a faster way to train them. So here I will introduce to you some quick exercises for biceps.

1. Dumbbell Curl

What makes dumbbell curls an ideal exercise for toning the biceps is that they are usually performed in alternating sets, allowing each arm more time to recover and allowing you to use the heaviest possible weight.

The exception is the dumbbell concentration curl, which is too isolating and too heavy to be used, making it difficult to be an effective exercise for increasing muscle mass. I usually use it to warm up. I like to slowly bend it up with my palms facing up and perform peak contraction each time, which can produce strong blood congestion. Like other exercises for biceps training, use pyramid-style weight gain to do 5 sets of 68 times each. This is an effective training movement, but I still don't count it as a formal training.

2. Incline Bend

Be sure to include the incline curl in every biceps workout; this move provides a combination of leverage and isolation that other exercises can't. With the elbow supported, it's a leverage exercise, but because the shoulder is also supported, it's an isolation exercise. I like to do the incline curl from two different angles. When the mat is angled, I use the support of the mat to pull my body back to create more leverage. When the mat is vertical, the arms are straight down, which reduces the leverage and forces the fat biceps to do the exercise more isolated.

Incline curls should be performed with one arm and a dumbbell, or with two arms and a barbell or barbell cranks. 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.

The quick method to build biceps has been briefly introduced above. You can try the exercise according to the introduced method. However, it is important to be careful not to strain your muscles when exercising. In addition, if conditions permit, it is best to go to a professional gym to receive more formal sports training.