Biceps is a popular training part in training, and it is also one of the most intuitive places for bodybuilders to show their training results. There are many biceps training exercises on the market, some using equipment and some using bare hands. Either way you can effectively train your biceps. So today we will introduce 3 biceps training methods, let’s take a look together!
Hammer Curl
Stand and use rope + V rope to do hammer curls. Gradually increase the weight. Do 15-10 times in each group. Gradually increase the weight. You can increase the weight once in each group or two groups. When training this action Increase the weight gradually to the maximum weight you can control.
Dumbbell concentration curl
This action mainly exercises the peak of the biceps brachii. Maintain a sitting position, tighten your waist and abdomen, lean forward, separate your legs 1.5 times shoulder width, support your left hand on your left leg, hold a dumbbell in your right hand, tilt it 45° to the left side of your body, straighten your elbow joint, and lift your wrist joint Stay neutral. Then use your biceps to slowly lift the dumbbell. When the dumbbell reaches the left ear, rotate the wrist slightly externally to maximize the stimulation of the biceps. Finally, control the arm to return to the original position and repeat the action. Finally change the direction and perform the same action. Pay attention to flexing your shoulders throughout the entire process and keeping your arms from shaking. 3-4 groups, 10-12 times each, rest for about 1 minute between each group.
Barbell curl
This action mainly exercises the biceps brachii. The auxiliary muscle groups include: brachialis, anterior deltoid, wrist flexor, and finger flexor. Exercise steps: First use an underhand grip, with hands shoulder-width apart, and hold the barbell with your arms hanging naturally; then remove the elbow joints, curl the barbell to shoulder height, and finally put down the barbell and return to the original position. During training, the wide stance exercises the inner head of the biceps, while the narrow stance exercises the outer long head. Choose what suits youThat’s it. Number of training groups: 2-4 groups, 10-15 times each, resting 30 seconds to 1 minute between groups.