What to do if your biceps are not working well

Wearing short-sleeved clothes will damage the image of thickened arms, so many people lose weight on their arms, and men do arm exercises, which is actually biceps exercises. However, there are many problems in the exercise process. The most obvious one is that the biceps are not easy to train. If you can't see the arm muscles, the image will be affected. In fact, to exercise the biceps, you also need to pay attention to the method to achieve good results. So what should I do if the biceps are not easy to train?

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.

(1) Upright barbell curl: This exercise focuses on the medial head and belly of the biceps, so that the forearm can maintain moderate external rotation.

(2) Alternating dumbbell curls: This can be done while standing, sitting, or lying on an incline bench to sculpt and isolate the biceps, increase the size of the biceps, and highlight the peak.

(3) Incline barbell curl: increases the thickness of the biceps.

(4) Inclined dumbbell curl: focuses on training the biceps peak and shaping the muscle lines, also known as the Scott curl.

(5) Incline Curl: This can be done with a barbell or dumbbells, and can comprehensively train the biceps and brachialis.

(6) Dumbbell concentration curl: This is actually a single-arm dumbbell squat curl.

(7) Underhand pull-ups: There are many types of pull-ups, which are mainly used to train the latissimus dorsi. However, if you use a narrow-grip underhand pull-up (Underhand Chin-up), you can better train the biceps.

(8) Cable Curl: Compared with barbell and dumbbell curls, cable curls still have their unique training value and can better train the biceps, brachialis, and flexor muscles.

When the biceps are difficult to train, the patient should find the reason for himself. After finding the reason, he should perform reasonable arm exercises. In this way, he can exercise the biceps. The biceps can be trained in many ways. The article introduces a variety of ways to train the biceps. As long as the patient persists in exercising, or makes an exercise plan, etc., he can achieve the relevant goals, but he must pay attention to muscle strain to prevent the exercise method from being harmful to the body.