Gym how to train biceps how to train biceps most effective

Do you know which is the most eye-catching muscle in the upper body? It is the biceps! Some people may say why not abs, pecs or back muscles? Because, you can't take off your clothes all day or go without clothes to show your pecs, abs and back muscles! Especially in summer, you don't have to deliberately show them, as long as you wear short sleeves to reveal your arms, you can always get a lot of attention! However, how to exercise your biceps more effectively? In addition to the implementation of the 3 tips to increase the circumference, but also to master the movement for the biceps to exercise, now look at the gym to exercise the basic movements of the biceps!

Barbell curls

This action for people who have in fitness, must not be unfamiliar! It belongs to the single-joint movement, mainly concentrates on exercising the biceps, plus the recruitment of the brachialis and brachialis is low, so, in addition to the dumbbell curl, everyone most commonly used to exercise it, but also very easy to experience the feeling of biceps force, so it can be said to be one of the most effective movements to exercise the biceps. Step 1: stand with feet shoulder-width apart, chest tighten the abdomen. Step 2: upper arms slightly against the sides of the body, hands reverse grip barbell natural down, the barbell placed in front of the thighs. Step 3: Focus on the strength of the biceps, inhale and quickly bend the arms and lift the barbell to the collarbone position of the neck. Step 4: Squeeze the barbell in the clavicle position for one second, then control the barbell with biceps strength and slowly return it to the starting position.

Dumbbell alternating curls

In addition to the above-mentioned barbell curls, another classic exercise movement is the dumbbell alternating curls, which can exercise to the biceps, brachialis and front deltoids, in the posture and divided into sitting and standing two, it is recommended that the first sitting training, to be exhausted and then use the standing training, also because in the process of action, the biceps will produce elbow flexion and forearm external rotation of the two movements, will be effective in stimulating and separating the biceps Biceps, so that the biceps more efficient increase, therefore, is also one of the biceps movement that we often practice. Step 1: Sitting body upright (the best backrest, to avoid borrowing force), chest tightened waist and abdomen. Step 2: upper arms slightly against the sides of the body, each hand is grasping a dumbbell, palms facing the sides of the body, the arms hang down naturally. Step 3: Elbow joint as a fulcrum, inhale and quickly bend upward, at the same time, forearm external rotation palm up, lift to about the front deltoid. Step 4: Squeeze for one second at the peak position, then control the dumbbell with biceps strength and slowly return to the starting position. Step 5: Switch to the other hand and repeat steps 3 to 4.

Oblique brace dumbbell curl

If your shoulder muscles are more developed than the biceps, then you can use the oblique rest dumbbell curl this action, the biceps will be isolated exercise, it is very similar to the pastor's chair one-handed dumbbell curl, because it is isolated exercise biceps, so, the arm is almost not too shaky to borrow force, therefore, the dumbbell to 12RM weight as a benchmark, mainly to allow the biceps to get a full contraction and extension, in addition, this The movement will also exercise to link the forearm brachialis. Step 1: In a standing position, hold a dumbbell in one hand, lean your upper arm against the inclined plate with your palm facing up, align the dumbbell with your shoulder and hold the bench with the other hand. Step 2: Start the movement by placing the dumbbells straight, allowing the biceps to fully extend. Step 3: Inhale and use the power of your biceps to lift the weight quickly. Step 4: Squeeze for one second at the peak position, then control the dumbbell with biceps strength and slowly lower it back to the starting position. Step 5: Then switch to the other hand and repeat steps 3 to 4.

Dumbbell hammer curl

This is a variation of the dumbbell curl, for the brachialis and radialis stimulation degree is higher, is an indispensable action inside the biceps training, strong brachialis in addition to thicken the upper arm, but also can promote the visibility of the biceps muscle peak, such as your brachialis than biceps small, this action can make the brachialis muscle to produce good development, even before the development of the brachialis muscle, completely replace the dumbbell curl training ratio. Step 1: Take a standing position, holding a dumbbell in one hand with the palm facing inward and the arm hanging naturally close to the body. Step 2: Inhale and use the power of your biceps to lift the weight quickly, without rotating your forearms outward during the process. Step 3: Squeeze for one second at the peak position, then control the dumbbell with biceps strength and slowly return it to the starting position. Step 4: Switch to the other hand and repeat steps 3 to 4.

Seated single-arm dumbbell curl

This action is very similar to the oblique support dumbbell curls, also suitable for people with more developed shoulders, in the muscle stimulation and use of the brachialis more biceps less, belongs to an isolated single-joint movement, this action can help forge a more pronounced muscle peak, dumbbell weight without too heavy, mainly to allow the biceps to get a full contraction and stretch. Step 1: Sitting on a flat surface, legs naturally apart, toes and knees to maintain the same direction, back straight body leaning slightly forward. Step 2: One hand reverse grip dumbbell thumb facing outward, triceps top on the inner thigh (near the knee). Step 3: Operate without moving your elbows, inhale, and use the strength of your biceps to bend and lift the dumbbell up. Step 4: Squeeze for one second at the peak position, then control the dumbbell with biceps strength and slowly lower it back to the starting position. Step 5: Switch sides again with the other hand and repeat steps 3 to 4.

Pulley side curl

This movement can effectively exercise the biceps, but also to strengthen the exercise of the weaker brachialis, is a dumbbell and barbell training in addition to another choice, it can be taken unilateral or bilateral training, very suitable for people who want to further strengthen the exercise of the brachialis, but this action for the weak brachialis, is not the most priority training action choice. Step 1: Adjust both sides of the pulley to a height higher than the shoulders, feet shoulder-width apart in the middle of the machine. Step 2: arms open upper arms parallel to the ground, forearms slightly extended to the pulley, palms grasp the grip facing up. Step 3: Bend the upper arm inward without moving the forearm and slowly squeeze the biceps until the forearm is almost in contact with the biceps. Step 4: Squeeze for one second at the peak position, then control the weight with biceps strength and slowly return the arm to the starting position.

Biceps training considerations

Biceps exercise speed, need to be relatively slow and the whole control rhythm, otherwise it will cause a major loss of effectiveness, there are three common errors to note, in addition, in the highest position of the bend stay 1 to 3 seconds, please do the peak contraction, so that the muscle can get a complete contraction, more effective stimulation of muscle fiber growth!