Biceps muscle exercises

The biceps brachii muscle group can only play a better role in the process of exercise, and it can also make our physique stronger and stronger. If the biceps brachii muscle group is trained into healthy muscles, it will make a man look more mature and attractive, and more tempting. If the biceps brachii muscle group wants to get these benefits, it must be exercised. By exercising the biceps brachii muscle group, our body will be healthier. So what are the methods of exercising the biceps brachii muscle group?

Dumbbell Press

Essentials of training movements for each part

A. Key areas of training: This movement trains the large muscle groups in the upper torso. For example: deltoids, trapezius, upper pectoralis, triceps, and upper back muscles. B. Starting position: Hold the dumbbells with both hands on both sides of the head. C. Action process: Push the dumbbells up in a vertical direction with both hands until both arms are straight. Then slowly lower to the starting position. D. Training points: Dumbbell grip has greater freedom than barbell grip.

Lateral Raise

Essentials of training movements for each part

A. Key areas to train: rear deltoid and upper back muscles. B. Starting position: Stand with your feet shoulder-width apart, hold dumbbells with your palms facing each other, bend your upper body forward until it is parallel to the ground, and bend your legs slightly so that there is no tension in your lower back. C. Action process: Hold the dumbbells with both hands and lift them to both sides until the upper arms are parallel to the back (or slightly above), pause for a moment, then put the dumbbells down and return to the original position. Repeat. D. Training points: If you bend your elbows and wrists slightly when holding the bells and lifting them to both sides, you will feel that your deltoid muscles can get a better contraction. Throughout the movement, keep your mind focused on the contracting muscle groups.

Lateral Raise

Essentials of training movements for each part

A. Key training area: the middle bundle of the lateral deltoid muscle. B. Starting position: Stand naturally, hold a dumbbell in each hand and place them in front of your body, with your elbows slightly bent and your knuckles facing forward. C. Action process: Hold the bells with both hands and lift them to both sides at the same time until they are raised to the same height as your head. Then, slowly return to the original position along the same path and repeat. D. Training points: When lifting and lowering the bell, keep your elbows and wrists slightly bent at all times to more effectively contract the deltoid muscle. As the dumbbells are lifted to the sides, simultaneously rotate your wrists upward to slightly higher than your thumbs until they are lifted to the highest position. As the dumbbells drop, rotate your wrists back.

If you exercise the biceps muscle group, you can get good results. These methods can actually be performed at home. These exercises are also very simple. When exercising the biceps muscle group, you must pay attention to avoid local strain. If possible, it is best to exercise before meals so that the exercise will not hurt the stomach.