How to exercise biceps

The biceps can well reflect a man's sense of strength and make a man's body look more perfect. Many men also hope that they can have such biceps like some fitness athletes, but they are often busy and have no time to go to the gym to sweat and exercise. In addition, they do not know how to exercise. Therefore, it is recommended that you learn some methods and movements to exercise your muscles. Let me introduce them to you below.

1. Alternate right arm curling

This exercise mainly works the biceps. Sit or stand, hold dumbbells in both hands at your sides, palms facing each other, and elbows against your sides. Use your elbow as a fulcrum, bend your forearm upward while rotating it outward with your palm facing up. Raise it to the highest point and tighten your biceps. Pause for a moment, then slowly return to the original position.

2. Alternate left arm curling

Alternate between the left and right arms. It is recommended to do 4-5 sets at a time, with 8-12 reps in each set. The weight of the first set should be slightly lighter, and the weight of the following sets should be controlled until you reach exhaustion after the 12th rep. Rest for about one minute between sets. Inhale when lifting up, and exhale when lowering.

3. Preparatory action for the mind curl

This exercise mainly works the peak of the biceps. Stand up (should be sitting), bend your upper body forward naturally, hold a dumbbell in one hand and hang it in front of your body, with your upper arm resting on the knee or leg on the same side. Place your other hand on the same-side knee or leg to stabilize your body.

4. Curl with your mind

Bend the arm holding the dumbbell upward to the highest point, contract the biceps to the limit, pause for a moment, and then slowly return to the original position. Alternate hands. It is recommended to do 4-5 sets at a time, 8-12 in each set, and control the weight to the point where you are exhausted after the 12th rep. Rest for about one minute between sets. Inhale when lifting up, and exhale when lowering.

5. Lateral curl

This exercise mainly exercises the brachialis and forearm muscles. Sit or stand, hold a dumbbell in each hand and let it hang at your sides, with your palms facing each other and your upper arms close to your sides. Using your elbows as a fulcrum, bend your arms upward to the highest point with force, pause for a moment, and then slowly return to the original position. Both arms can be done at the same time or alternately.

6. Side curls and side movements examples

The elbow joint can be resting on the waist or lifted into the air. The upper arm remains still and the dumbbells are curled by the strength of the biceps. Try not to curl the dumbbells by swinging the arm. Also do 4-5 sets at a time, 8-12 in each set, control the weight until you reach exhaustion after the 12th rep, and rest for about one minute between sets. Inhale when lifting up, and exhale when lowering. Just 15 to 25 minutes a day will have a positive effect, and eventually you’ll have biceps!

It should be noted that if you want to turn yourself into a muscular man, you will need unremitting efforts in the future and you must persist for a long time. Don't give up halfway because it's too hard. It is also recommended that you exercise according to your own situation. Don't overload yourself with exercise, as this will have the opposite effect. The purpose of the exercise is to keep fit, and you must protect yourself during exercise to avoid injuries.