The biceps is an important muscle on the arm. When we exercise the arms, we will focus on training here. The size of the muscles here also visually determines the size of your muscles. There are many ways to exercise biceps, whether with bare hands or equipment. Apart from these, do you know how to exercise biceps in the gym? Let’s go take a look below!
Barbell curl
This action is suitable for those who are in fitness It must be familiar to everyone! It is a single-joint exercise that mainly focuses on exercising the biceps. In addition, the degree of recruitment of the brachialis and brachioradialis muscles is low. Therefore, in addition to dumbbell curls, it has become the most commonly used exercise for everyone. It's easy to feel the force of your biceps.
Step 1: Stand with your feet shoulder-width apart, raise your chest and tighten your waist and abdomen.
Step 2: Keep your upper arms slightly close to the sides of your body, hold the barbell with your hands behind your back and droop naturally, and place the barbell in front of your thighs.
Step 3: Concentrate the strength of the biceps, inhale and quickly bend the arms, and lift the barbell to the collarbone of the neck.
Step 4: Squeeze at the clavicle position for one second, then use biceps strength to control the barbell, and slowly return it to the starting position.
Pulley side curl
This action can not only effectively exercise the biceps, but also strengthen the weaker brachialis muscles. It can be used for unilateral or bilateral training, and is very suitable for people who want to further strengthen the brachialis muscles. However, this action is not the highest priority training option for people with weak brachialis muscles.
Step 1: Adjust the pulleys on both sides to a height higher than your shoulders, and stand in the middle of the machine with your feet shoulder-width apart.
Step 2: Open your arms with your upper arms parallel to the ground, extend your forearms slightly toward the pulley, and grasp the handle with your palms facing upward.
Step 3: Bend the forearm inward and without moving the upper arm, slowly squeeze the biceps until the forearm is in contact with the biceps.
Step 4: Squeeze at the top position for one second, then use your biceps strength to control the weight, and slowly return your arms to the starting position.
Butterfly breast expansion exercise.
This exercise works your chest and biceps while helping you lay the foundation for safe and effective biceps exercises. Combine butterfly chest raises with biceps exercises or other strength training during intervals.
Step 1: Lie on the bench with your head and torsoKeep your hips tight, but without your legs on the bench, bend your knees so that your feet are flat on the floor from one end of the bench.
Step 2: Bend your elbows and lift the dumbbells on both sides of your chest, and then you can start. Press the dumbbell straight up. Slowly lower your arms from your sides, making sure you can lift the dumbbells back up from below.
Step 3: Have someone next to you to ensure your safety. Exhale, make an arcing motion with your arms, and carefully lift the dumbbells above your chest. Once the dumbbells are raised to your chest, repeat the same movement. Complete a certain number of times according to your own situation.