How to exercise biceps

Biceps are a symbol of strength and are what many men want to have, so how to train biceps is a topic we are concerned about. In addition to exercising in the gym to achieve this effect, the next best thing is to use dumbbells to exercise. So how do we use dumbbells to train the biceps we want? Let's learn together how to use dumbbells to train biceps.

Method: 1. Find a horizontal bar or something similar that can replace the horizontal bar to do reverse pull-ups. First, hold the bar with your palms facing inward, with your grip as wide as your shoulders, and focus entirely on your biceps. When pulling up, you must use the strength of your biceps to drive the body to move (that is, you can imagine that you are using the strength of your biceps to complete this movement). Secondly, when lowering, you must control the return to the original position, keep your body stable, and slowly descend to the lowest position. Don't let it go, otherwise you won't be able to exert force throughout the entire process. The biceps must also be fully stretched.

2. If you have dumbbells, you can do it on the bed or stool. Keep your elbows on your thighs and your wrists pointing upward, using your biceps to lift the dumbbells. Start with 15 kg, then 20 kg (if you are very strong, you can increase the weight) and finally 5 kg.

Suggestions: 1. Pay attention to eating more beef and drinking more milk, but not too much. Practice every other day, not every day.

2. During the contraction phase, focus your mind on your biceps and perform peak contraction at the top. Do everything you can 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.

It takes a certain amount of time to see the effects of biceps training, so there is no rush. Also, you must pay attention to the progress of exercise. Don't do too much or too heavy at one time to avoid muscle injuries. Secondly, when our female friends are doing biceps training, they must pay attention to slowly adding weight first.