What is the best way to train your biceps?

Having strong arms is the dream of many male friends, but many people are too busy with work to have much time to exercise. Having biceps has always been an eternal wish in boys' hearts. Having biceps can make many girls feel safe, and they all want to marry such boys. So for a boy, having biceps is equivalent to having the necessary conditions to find a girlfriend. If you want to find a girlfriend, come and have a look.

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, it is very effective for exercising the biceps! But 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 putting down.

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.

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

The key to training biceps is persistence. The most effective way 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! The same goes for sit-ups!

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 and arms, elbows, and wrist joints, shape the biceps lines, enhance the strength of the biceps, and effectively train strong biceps!

Building biceps is not something that can be achieved in a short period of time, so male friends must persevere for your future happiness. Even if you don't end up building biceps, you've still exercised your body. So don't mind or worry. You can combine it with your diet during exercise, and the effect will definitely be twice the result with half the effort.