Exercises for biceps are one of the most often performed elements of training at the gym. It is often thought that a large biceps is a sign of male strength. Many men dream about building powerful arms. Effective biceps training can be successfully performed both at the gym and at home. Below you will learn the exercises that will make your biceps big and expressive.

 

Biceps – a short lesson in anatomy

Biceps, or biceps muscle, as the name suggests, is made of two heads

  • long head (located on the outside of the arm)
  • short head (inner part of the arm)

Biceps are responsible for bending the arm in the elbow joint and this movement is used for all exercises. Biceps are a small muscle group, so we should not overdo the training volume. Due to the fact that during the biceps training, the movement takes place in the area of ??one joint, isolated exercises, both using free weights (barbells, dumbbells) as well as lifts or machines, are ideal.

In the biceps exercises, as in the case of other parties, the core of the training should be basic exercises using free weights, i.e. barbells and dumbbells, such as

  • bending shoulders with barbell standing or sitting
  • bending shoulders with dumbbells standing or sitting
  • hammering with dumbbells

Beginner biceps training

Biceps training for beginner gym adepts is not much different from the training performed by advanced people. The only difference is that beginner biceps exercises should take into account a larger number of series and repetitions (in the range of 10-12) due to a smaller muscle-nerve connection and less “muscle sensation”. Good biceps training should consist of exercises involving both biceps (long, short) and shoulder muscles. In this type of exercise, we should use both a barbell and a dumbbell. Training on biceps with dumbbells allows you to develop our muscles independently, which prevents us from taking over most of the work by the dominant side. In this way, we avoid disproportions, and our biceps develop symmetrically.

Exercises for biceps at home

Many people do not believe that you can do a good biceps workout at home. A lack of equipment is a common problem here. All it takes is a bit of ingenuity and we can deal with it. For training, you can use a backpack or empty bottles, eg filled with sand. Perfectly replace in this way the dumbbell used in such exercises for biceps as

  • bending shoulders with dumbbells standing or sitting
  • hammering with dumbbells

Another effective way to train biceps at home is to pull yourself on the bar with a snatch using only the strength of these muscles.

Example training for biceps

The best biceps training includes exercises involving the head of a long biceps, for example, bending shoulders with a barbell and a short head, e.g. bending shoulders with dumbbells sitting on a slanted bench with elbows retracted behind the body axis. Very important are also basic exercises equally involving both heads using barbells and dumbbells and exercises on the shoulder muscle.

Sample exercises for biceps

1) BENDING THE SHOULDER ARMS WITH 3 SHOES X 10 repetitions

2) BENDING YOUR FRAMES WITH DOLLARS BASED ON A SCISSABLE LENGTH WITH SUPERATING WRENCHES 3 series X 10 repetitions

3) LOOKING WITH SHAFT WITH DUMP SEATING WITH A UDO-BASED ELBOW 3-4 series X 12 repetitions

4) BENDING THE HAMMER’S HAMMER ARMS WITH DUMPINGS BY STANDING 2 series X 8-10 repetitions (RAMMER MEAT)

 

As you progress to bicepsĀ training, you can periodically increase intensity methods. However, you should do it very carefully because of the fact that it is a very small muscle group and it is easy to overtrain.

A good variation, and at the same time a method of shocking muscles during training on biceps is the combined series method. It involves choosing two exercises for biceps made directly after each other, for example, bending shoulders with a barbell standing and bending arms on a prayer book with a lift rod. This method causes an amazing pump-up of blood to the muscles, and with it the nutrients and oxygen necessary for their development.

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