What are the biceps exercises?

The biceps are the muscles that we male friends are most proud of. They symbolize that we are strong and give people a sense of security. So how can we have such muscles? How to exercise the biceps muscles is also the knowledge we want to know most. Let us learn some simple exercises for the biceps and some precautions when exercising.

method:

1. Before practicing, adjust the height of the support board so that it is slightly lower than the lower edge of the pectoral muscles and the upper arms are close to the support board.

2. During the movement, do not move your body and upper arms.

3. When choosing a barbell, using a straight bar can allow the forearm to rotate externally appropriately, while using a curved bar will focus more on the inner head.

4. When doing barbell curls, keep in mind three key elements: keep your shoulders still, your elbows close to your sides, and your wrists straight.

5. Beginners usually don't curl high enough. They need to lift to the highest point without moving their elbows so that they can feel the peak contraction.

6. Don't shake your body. Leaning the upper body backward during curling with heavy loads is one of the main causes of intervertebral disc injury. Ensuring correct movements is a prerequisite for increasing the weight.

7. The grip distance can be adjusted according to training needs. The wider it is, the more effective it is for the inner side of the biceps, and vice versa for the outer side of the biceps. In addition, you can also use a bent bar to practice curls.

Tips:

You can do it standing or sitting, with your arms on the support board as wide as your shoulders, lock your wrists, and use the strength of your biceps to lift the barbell. Stop when your upper arms are perpendicular to the ground, and control the return to the original position. Do not fully extend your arms at the bottom.

There are many ways to exercise the biceps, so it is best to choose a method that suits us according to our own physique and different needs. In addition, we should pay attention to reasonably arranging our own exercise time and intensity, and never let our muscles be in a state of fatigue. It is generally recommended that beginners can slowly increase the exercise time.