How to train your biceps

How can we train the biceps to be more perfect? ​​Because this part is an important part that can show whether we are strong as men. Training the biceps is not only about persistent exercise, but also requires skills and methods. If the method is incorrect, not only will the desired effect not be achieved, but it may also cause damage to the triceps muscles. We need professional guidance from professional fitness coaches.

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.

Many bodybuilders are afraid that others will see that the weights they use for training are too light. Please don’t forget that we are not training for others, but for ourselves.

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 pointed straight down, which reduces leverage and forces me to perform the exercise in a more isolated manner.[1]

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.

When we exercise the biceps, we must pay attention to the fact that the body must be stable and not shake back and forth. All the strength should be used in the biceps area. In the early stages of exercise, we must pay attention to the intensity of the exercise. We should not be impatient for success. We should slowly increase the amount of activity. If we persist for a long time, we will achieve the desired effect.