How to exercise your biceps if they are not strong

The biceps are an important group of muscles in our arms. After training, they will not only look very strong, but also feel bulging and hard when you exert force. However, many friends' biceps are not hard during exercise. This shows that the muscles have not been fully trained and need further practice. This situation confuses many friends. How to exercise if the biceps are not hard?

1. Upright Barbell Curl

Stand upright, hold the barbell with a medium grip (same as shoulder width) and hang it in front of your body. Keep your upper arms close to your body and bend them upward, focusing your attention on the entire biceps, and pause until your biceps are fully tightened. Then slowly and controlled the return to the original position so that the elbow is fully extended. If the arm is bent, it will be difficult to stimulate the lower end of the biceps embedded in the elbow bend. For standard repetition sets, you should deliberately straighten your arms; but for sets below 8 (when bearing heavier weights), you should keep your arms naturally flexed and extended to avoid unnecessary injuries to the elbow joints and tendons.

2. Alternating Dumbbell Curls

Stand upright (you can also sit on the end of a bench or a vertical bench with a backrest), hold dumbbells in both hands and let them hang down at your sides, with your palms facing each other and your elbows against your sides. Use your elbow as a fulcrum, bend your forearm upward while externally rotating your forearm with your palm facing upward. Raise to the highest point, tighten your biceps, and pause. Then control the restoration. Then do the same with the other arm. The purpose of external rotation of the forearm and wrist is to fully contract the biceps and exercise the medial head of the biceps to better separate the biceps.

Through the above introduction, we know how to exercise our biceps if they are not hard. When exercising in normal times, we can increase the strength according to our own conditions, and also increase the quantity. Through high-intensity exercise and eating more protein in the normal diet, there will be obvious results after a period of time.