The biceps brachii is a muscle located in the arm. This muscle is very important. Some people may not be able to lift a bucket of water if they have no strength in this muscle. Most boys' biceps are stronger than girls', so boys have greater strength. Most things like strength are related to acquired training, so let’s take a look at a complete list of biceps training methods!
Dumbbell curl
Dumbbell curls are an effective way to train the biceps. This action uses dumbbells to allow the two hands to move alternately, and is equally useful for both arms. A great advantage of alternating exercises is that during the alternating process, the arms can have enough time to rest and repair. Many people like to use this movement to warm up during exercise. During exercise, you should slowly curl the palms upward, and then contract at the top. After this series of movements, everyone will have a strong sense of congestion. This Do 5 sets of movements a day, 68 times per set, which is a very effective warm-up and exercise.
Reverse grip pull-ups
You don’t need to go to the gym to do pull-ups, and the essentials of the exercise are well known to everyone. Usually, you hang your arms on the horizontal bar with an overhand grip, and then slowly lift your body until your body is lifted. When the horizontal bar is in position and our chin passes the bar, we can stop. However, this action uses an underhand grip, because an underhand grip on the horizontal bar can stimulate the biceps more effectively, and this action has not changed in other parts. Just a single grip can change the training position and exercise effect. It is a very good way to exercise the biceps, and it is not difficult. Basically everyone can master it.
Resistance forearm curl
Basically, this exercise cannot be completed by oneself, and requires the help of others. If you want to complete this action, you need to call a partner, and then during the exercise, the left side should be held by the partner with his hand, that is, fixed. Hold it so that it will not keep moving during exercise and affect the exercise effect. Next, do it when the other side does dumbbell curls.This action can exercise the right biceps, and then alternate left and right to exercise the biceps of both arms.
The above methods can all help friends who want to exercise their biceps. When doing these actions, it is best to understand the steps before doing them correctly.
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