In every gym you go to, you’ll see people stretching their biceps. The biceps along with the pecs and abs are sometimes referred to as natural muscles because they are the most visible and therefore command the most respect. Always, when you ask someone to show you their muscles, they will probably flex their biceps.
Before we discuss biceps growth, I want to point out that biceps only take up 1/3 of your biceps and the other 2/3 of your biceps. So to have an impressive arm you must also build your triceps otherwise the effort on your biceps will not give good results.
A lot of people don’t realize this and that’s why you see them doing loop after loop without much improvement. We will cover triceps exercises in another article. And now, let’s talk about biceps.
Here are some exercises that will help you tone your biceps. Most of you have done some or all of these exercises. My question is whether the exercises are done with correct form and technique, because if not, you are probably wasting your time because your biceps won’t develop to their full potential. .
Do each exercise for 3-5 sets once or twice a week and at 6 to 10 reps, but make sure that by the end of the highest set you won’t be too tired to repeat. once again. shape.
Stand / Barbell You can do this exercise with a straight bar or an e stretch bar. This is a great mass building exercise for your biceps.
Stand with your feet shoulder-width apart and grab the bar with your grips, hands shoulder-width apart. Bend the bar slowly, focusing intensely on the contracted biceps. Do not swing or use momentum to roll, especially in the later stages of your biceps getting weaker.
Never swing or move your body, only your arms move. Keep your elbows at the side of your body and do not rotate them.
Then lower the dumbbells, spending 3-seconds against the weight coming down to highlight the negative part of the exercise. Never let gravity pull the weight down.
Do not bend or bend your wrist at all times, the wrist should be in a straight and neutral position at all times.
b) Incline Dumbbell Curls
This exercise works different biceps muscle fibers and helps you get the most out of your biceps look.
Sitting on an incline bench, holding a dumbbell in each hand, keeping your elbows forward throughout the movement, roll the dumbbell up and toward shoulder level. Then squeeze the biceps in a high position. Lower the weights again, slowly in complete control.
The speed and technique are similar to what was described earlier.
c) Preacher Curl
Similar to a dumbbell roll but using a platform. This is a great biceps toe isolation exercise.
d) Hammer Curl
Hammer curl makes your biceps look full and your forearms work hard too.
Similar to the dumbbell curl, except that you will use the hammer grip on the dumbbell as if you were holding a hammer to drive a nail and stand up instead of sitting down.
e) Bice Building Tips
Focus on the movement of the biceps throughout the movement. Do not lift weights that are too heavy, it will affect your form and technique.
By turning lightly and squeezing, you’ll develop more peaks on your biceps. Like all exercises, raise and stretch your biceps between sets. This is to remove the lactic acid and help your biceps recover better for the next workout.
Remember to change the order of exercises you do after 6-8 weeks to help your biceps grow new and see your arms grow!