Having a strong arm is the dream of many boys and girls. Who doesn’t want to have a strong arm to hold oneself in his arms when he is sad? Biceps training is valued by many people, and various movements are emerging one after another. So do you know what the biceps exercises are? Let’s go see it together!
reverse grip pull-ups
Hold the bar with both hands back, shoulder-width apart, legs bent and knees crossed, feet off the ground.
The elbow joint is forward, the back is exerted, and the body is leaned back, so that the chest is close to the bar. When the highest point is reached, the shoulder blades are tightened, and then lowered to restore.
dumbbell three-sided curl
First, the back is straight and lying on the inclined bench, the arms are hanging naturally while holding the dumbbells with both hands, the elbows are straightened, and the palms are forward. Then apply force to the biceps and slowly raise the dumbbells. When the highest point is reached, the wrist is slightly rotated outwards to maximize the stimulation of the biceps. Finally, control the arm back to the original position and repeat the movement.
Return to an upright sitting position, with your back straight, palms facing each other, and your wrists at a neutral position. Use the strength of your biceps to perform a curl. After you start to move your wrists, press your wrists down slightly to keep your forearms relaxed.
dumbbell concentrated curl
Maintain a sitting posture, tighten your waist and abdomen, lean forward, separate your legs for 1.5 times the width of your shoulders, support your left hand on your left leg, hold the dumbbell with your right hand, tilt 45° to your left body, straighten your elbows, and extend your wrists. remain neutral. Then biceps brachii muscles force, slowly raise the dumbbell.
When the dumbbell reaches the left ear, the wrist is rotated slightly to maximize the stimulation of the biceps brachii muscle. Finally, control the arm back to the original position and repeat the movement. Finally, change the direction and perform the same action.