Biceps training method

Our life cannot be separated from sports. Only with sports can we live a better life and of course the body will not be eroded by diseases. Biceps brachii are not unfamiliar to most people, so what are the training methods for biceps brachii? After understanding these, we will be able to have more ways to exercise in future training. Let’s take a look together.

1. Use dumbbells to exercise your biceps

Method: 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. Repeat this every day and it is very effective for exercising your biceps! However, please note that when using dumbbells to exercise the biceps, you should rest for about one minute between sets, inhale when lifting, and exhale when lowering.

How to build strong biceps for men

2. Use the support pad to support the arm curl

Method: Support the triceps and elbows on pads at different angles, and do oblique curls, with the triceps and elbows of the upper arm supported on an oblique pad at an angle of 30 to 45 degrees to the ground; for straight curls, make the pad perpendicular to the ground. This movement is the peak movement for training the lines of the biceps.

How to build strong biceps for men

3. Combination of running + sit-ups + push-ups

The key to training biceps is persistence. The most effective method is to combine running + sit-ups + push-ups. As long as you persist, do it in groups. Don't do as much as you can at once. For example, if you can do 80 at a time, you can do 20 in a group and rest for one or two minutes before sitting down again! Sit-ups too!

How to build strong biceps for men

4. Hook and extend arm

The method is: stand with your feet about shoulder-width apart, open your arms to both sides to shoulder level, hook your fingers upwards, push your palms outwards to both sides, control it and stay still for 20 seconds, and hook your fingers down when you relax. Repeat 6 times as a set, and do 3-4 sets each time. This hook arm stretch can relax the shoulder joints, arms, elbows, and wrist joints, shape the lines of the biceps, enhance the strength of the biceps, and can effectively train strong biceps!

1. Don't do supersets for every exercise, just the last two exercises of each set. 2. Don't use superset training rules for barbell curls. Because this compound exercise requires strong energy and adequate recovery. 3. Don't do supersets with your biceps with any other body parts besides your biceps. The biceps and triceps have opposite functions, so alternating training them will ensure adequate recovery time. The last exercise of biceps training can be combined with the first exercise of triceps training to do a superset, which is a good transition to triceps training. 4. When using the superset rule to train the biceps and triceps together, you should try to choose exercises with the same force level, such as dumbbell incline curls and single-arm dumbbell flexion and extension, or a combination of seated dumbbell alternating curls and standing behind-the-neck flexion and extension. 5. The only biceps exercises that can be used for superset training are dumbbell curls, incline dumbbell curls, seated barbell curls, and cable curls. In comparison, standing barbell curls are too heavy, dumbbell concentration curls are too light, and machine curls are too isolating.

Through the above introduction to the training methods of biceps brachii, we can learn a lot about fitness. It is very necessary for us to understand these. Only in this way can we have a healthy body. Of course, we can also do more of what we want to do, and our lives will become happier.