What are some ways to train only your biceps?

There are many friends who do fitness in life. When doing fitness, they find that biceps are the most difficult to train. This situation is mainly because we do not pay attention to methods and techniques when doing fitness. It is also related to the length of time. In fact, there are suitable methods for each part of the body. The most important thing is to find a method that suits you. Let’s learn about how to train only biceps.

1. Seated dumbbell alternating curl

Sit on the end of a bench, hold a dumbbell in each hand, and do curls alternately left and right.

To ensure the accuracy of the movement when curling, you can train in front of a mirror. This can correct the problem of lowering the head to assist.

In order to make the curvature of the biceps fuller and the muscles thicker, you should do "balanced curls" and keep the dumbbells as horizontal as possible. Do not swing them left and right, so that the inner and outer muscle bundles of the biceps are evenly stressed; if you want to create the peak of the biceps. You must consciously rotate your forearm outward, as if you are trying to touch your shoulder with your pinky finger. In addition, you can use a small trick to modify the shape of the upper arm and take into account the lower end of the biceps; that is, when the dumbbells are lowered to the bottom, there is a natural backward movement, the amplitude is not large, but it can make the arm completely straight. Then use the lower end of the biceps as the starting point (focus your mind here) to drive the dumbbell curl. The number of times varies between 10 and 12 times per set, and the lower limit should not be lower than 8 times, otherwise it will be difficult to ensure the standardization of the movement.

In order to break the adaptability and accept different stimulation frequencies, continuous trial lifts can sometimes be arranged, generally with different weights from heavy to light, rather than in reverse order. This is more in line with the tolerance characteristics of the biceps, making it easier to tap its growth potential while avoiding tendon strain. For example, after curling up with a 25kg dumbbell to exhaustion (about 10 to 12 times), try lifting a 20kg dumbbell. When you cannot complete it again, immediately move on to lifting 15kg dumbbells until exhaustion. In this way, the weight will be presented in 2 to 3 steps, but no more than 3 at most. The weight difference of each step is about 5 kg. Too large or too small will affect the further development of muscle potential and affect the overall effect of training.

2. Alternating dumbbell incline curls

Sit on an incline bench with a 45-degree back angle, holding dumbbells in each hand and doing alternating curls.

The weight for the first set should not be too heavy. The purpose is to warm up, determine the movement route and feeling, and then gradually increase the weight. The formal group consists of 5 groups. The 3rd and 4th groups can be increased to the maximum weight, with the number of times being 6 to 8 times.

This backward tilt angle can keep the tendon where the upper edge of the biceps meets the shoulder in a state of tension at all times, which is beneficial to the development of the upper part of the biceps. Since it is impossible to "tighten the elbows" as in the normal state, the extension of the arms when lowering and the rotation of the wrists when raising them have a certain stimulating effect on the lower edge and peak of the biceps. So this is a more comprehensive exercise for the biceps.

The above method is particularly practical for friends who only train their biceps, and the effect after training is also particularly obvious. When practicing, we have mastered the skills and methods while also paying attention to time. It is best to practice two to three times a week, about half an hour each time, and diet is also very important. Eat more protein foods and less fat foods.