In the previous article, I introduced five common methods of training biceps, as follows:
[Gym biceps training methods (1)]
< p>[Biceps training method in the gym (2)][Biceps training method in the gym (3)]
[Biceps training method in the gym (4) )]
[Gym biceps exercise method (5)]
They are all relatively common methods, so today I will introduce the "Biceps exercise method
u>"The last two movements of the series of articles"Reverse grip pull-ups" and "Cable curl" are a little more difficult than the previous ones, p> It can be said to be an improved version of biceps training. The following is an introduction to these two training movements: Reverse grip pull-ups : There are various types of pull-ups, which are mainly used to exercise the latissimus dorsi muscles. However, if you use narrow-grip pull-ups with an underhand grip, you can better exercise the biceps brachii. Target exercise area: biceps Action essentials: 1. Preparation: Hold the horizontal bar behind your back (with your palms facing your body). The distance between your hands should be comfortable and slightly narrower than the width of your shoulders. The body hangs on the horizontal bar, the arms are straight, and the feet are hooked behind each other. 2. Training actions: Slowly bend your elbows and pull your body up until your chin is higher than the horizontal bar; pause for a moment, then slowly lower your body until your arms are straightened again; repeat the above actions . Notes: 1. Keep your body straight, still, and only move The parts should be only the shoulders and elbows. 2. The closer your hands are held, the more force will be exerted on both arms, especially the biceps. On the contrary, the wider your grip, the more exercise will move from the arms to the back muscles. If you want to strengthen your back muscles, a better way is to hold the horizontal bar with the back of your hands facing your face, with your hands wider than shoulder width. 3. Few people can do ten or twenty pull-ups at the beginning. You might as well try your best to do one set, no matter how many. then restFor two minutes, try to do two more sets, and do as many as you can in each set. When you do it again every few days, try to do it one more time per group until you can do several groups of more than six in each group. 
