How to use the biceps trainer

The biceps are one of the most visible and iconic muscles in our arms. Compared to the triceps, the biceps are relatively easier to train. If you don’t have time to go to the gym, you can also train your biceps with dumbbells at home; if you have time to go to the gym, you can use equipment to help train your biceps. So how should you use a biceps trainer? Let’s take a look.

When it comes to biceps exercises, both dumbbell and barbell movements are equally important. When you start practicing, you should focus on barbell movements. When the circumference increases to a certain extent, you can do alternating or simultaneous dumbbell curls to shape the muscle lines. Among the barbell exercises for biceps, the seated barbell crank curl is the most effective one, which will continuously increase the circumference of the biceps.

In order to obtain the best training effect, the movement should be carried out with force throughout the whole process and the equipment should be firmly controlled. When curling, the attention should be focused on the biceps and the force should be compressed when reaching the highest point. The descent should be slow and controlled. Do not overextend your forearms. Don't worry too much about the amount of weight you carry. If you're in good shape, add more weight; if you're not in good shape, reduce the weight. The quality and weight of each rep are equally important.

How to use the biceps trainer: Sit up with your head up, shoulders down, abdomen slightly contracted, hands firmly grip the handles, upper arms resting on the pads, feet apart and flat on the ground.

① Adjust the height of the machine seat so that the elbow joint is parallel to the bottom of the guard plate.

② Adjust the weight slightly lighter the first time.

③ Hold the handle firmly with your hands, bend your upper and lower arms with force, and when you start training, pay attention to returning to the original position and do not over-extend your upper and lower arms.

④ When the movement is finished, the moving part of the equipment returns to its original position and stops, then let go of the equipment and the weight returns to zero.

Note: The biceps brachii should contract at the top of each rep.

The above content introduces in great detail how to use the biceps trainer. Friends who like fitness may wish to use this as a reference for biceps training. Although the biceps are relatively easy to train, it still requires persistence to see obvious results. When it's time to wear short sleeves in the summer, your strong and toned biceps will become the focus.