What are the ways to exercise your biceps?

Nowadays, people are increasingly aware of the importance of fitness, because fitness can make our bodies healthier, it can help female friends lose weight and shape the body, and for male friends, it can make their appearance look tougher and more attractive. Many male friends pay more attention to their biceps when exercising, hoping to make their biceps very tangible. Here we will introduce to you several ways to exercise the biceps.

Dumbbell Curl

What makes dumbbell curls an ideal exercise for toning the biceps is that they are usually performed in alternating sets, allowing each arm more time to recover and allowing you to use the heaviest possible weight.

The exception is the dumbbell concentration curl, which is too isolating and too heavy to be used, making it difficult to be an effective exercise for increasing muscle mass. I usually use it to warm up, and I like to slowly curl it up with my palms facing up and perform a peak contraction each time, which can produce a strong blood flow. Like other exercises for biceps training, use pyramid-style weight gain to do 5 sets of 68 times each. This is an effective training movement, but I still don't count it as a formal training.

Incline Bench Curl

Be sure to include the incline curl in every biceps workout; this move provides a combination of leverage and isolation that other exercises can't. With the elbow supported, it's a leverage exercise, but because the shoulder is also supported, it's an isolation exercise. I like to do the incline curl from two different angles. When the mat is angled, I use the support of the mat to pull my body back to create more leverage. When the mat is vertical, my arms are straight down, which reduces leverage and forces a more isolated exercise.

Incline curls should be performed with one arm and a dumbbell, or with two arms and a barbell or barbell cranks. Dumbbells allow you to rotate your hands to face up or perform straight-grip curls, hitting different areas of the biceps. When using a barbell, all the pressure is placed on the belly of the biceps.

Barbell Curl

As mentioned earlier, barbell curls should not be used in superset training. But this does not mean that this movement will never be used. On the contrary, any biceps growth training is inseparable from it, because there is no other way to maximize the growth of the biceps and its accessory muscles. Each muscle group needs at least one compound exercise.

Biceps training rarely uses full barbell curls to the end. For 5 sets of exercises, do 8 times to exhaustion in the first set, and then do 6 times to exhaustion in the next 4 sets. Use the heaviest possible weight in each set. Don't cheat the rule, but let the biceps do all the work. I often end my biceps training by doing incomplete movements with 70% of the maximum weight of the barbell curl. This is an unconventional practice, but my biceps feel like they are going to explode after each exercise. To do this, sit on a bench and make sure not to lower the bar to the point where it touches your thighs. I closed my eyes and kept doing it until I couldn't hold on any longer.

Keep your weight under control

To get the best results from the curl, you should maintain control of the weight during the extension phase of the movement and lower it at a slower speed. Uncontrolled rapid lowering not only reduces the training effect, but also increases the risk of biceps injury and even leads to elbow myofasciitis.

During the contraction phase, focus your attention on your biceps and perform peak contraction at the top. Try to forget about the weight you are lifting. If it feels good, try adding some weight; if it feels uncomfortable, you should reduce the weight appropriately until you find a weight that gives you the best blood flow. Don't wait for an injury to teach you how to train properly.

When training the biceps, we must do enough sets. If we do not have enough perseverance and often cut corners in training, then it will not have any effect on the tenacious biceps. There are also many people who carry out overload training in order to achieve their goals, which is not very beneficial to the development of the biceps. The most important thing is to train according to your actual situation.