What are some good biceps exercises in the gym?

Working from nine to five every day means lack of time for exercise. Most white-collar workers spend their time in the gym, working out hard to have a perfect body, but sometimes the method is wrong and the effect is not very good. It is also possible to deform the muscles, which is not worth the loss. In the summer, everyone will expose their arms. Good-looking arms will make the upper body look strong. Here I will share with you the method of exercising the biceps.

To build biceps, scientific muscle training methods are also required. Blind practice is likely to cause various muscle injuries, and not only the biceps will be damaged, but also the shoulder and neck muscles. Therefore, you must master the technical movements, especially novices, and remember not to rush for success. When training your biceps, you must keep your body steady and do not use leverage to curl the weight, as this will prevent your biceps from achieving maximum stimulation. Forearm training is also very important, so you must persist in the last two sets of training, which will increase the strength of the entire arm more evenly.

When doing dumbbell curls, the forearms are less involved and the biceps are more stimulated, so they are done first. 6 sets, using the pyramid principle, the weight of the first 3 sets increases, the number of times of each set decreases, and the weight of the last 3 sets decreases, and the number of times of each set increases. Special note: You should rest for 60 to 70 seconds between sets after completing the first three sets, and then complete the three descending sets without rest. The weight for each set is between 8 and 15 RM. Movement standard: When your hands are at the lowest point, your palms should still face forward and not drop to your sides.

Barbell curls are compound movements. During the lifting process, you must control the shoulder joint to remain still. Any non-standard movements when training the biceps will greatly weaken the training effect. 3~4 sets, 8~12RM. Rest 30 seconds between sets.

The hammer curl focuses on strengthening the lateral biceps, brachioradialis, and brachialis, making your arms look thicker and more substantial from the front. 3~4 sets, 8~12RM. Rest 30 seconds between sets.

Hold a barbell with your hands shoulder-width apart and your knees slightly bent. Keeping your body still, bend the barbell up to your chest, then slowly lower it, being careful not to let it touch your thighs. Secure your arms and upper body with the inclined leather pad, hold the bent-over barbell with both hands, pull it up to the highest point, then slowly return to the original position, making sure your arms are slightly bent. Adjust the bench to 45 degrees, sit firmly, let your hands hang naturally, hold the dumbbells, curl them until they are parallel to your chest, and then slowly put them back in place. Use a support to fix your forearms, hold the barbell in reverse grip, and bend your wrists to train your forearms. Biceps training must combine a variety of movements, and attention should also be paid to forearm training. At the same time, I hope everyone can pay attention to safety when using equipment. Train 3 times a week, every other day. Pay attention to rest and muscle stretching to prevent cramps during training.