Everyone knows the biceps, and there are many movements to train the biceps, and the training effect of these movements is very good. What are the biceps training movements? I believe Someone still knows what it is. So, how about an introduction to 20 biceps training exercises? How many do you know? Let’s find out together below!
1. Push-ups
Push-ups are an action we often do, but at the same time this action is also A very effective movement for us to exercise the biceps on our arms. At the beginning, we support our hands on the ground. At this time, only our toes and our hands are touching the ground. Then we bend our elbows to lean down and keep it parallel to the ground. The body always keeps a straight line, and then we raise our arms slightly to make the body farther from the ground. Then we start the downward leaning action again and complete it. Push-ups are performed in groups of 30, and multiple groups can be performed every day.
2. Overhand narrow-grip pull-ups
The biggest difference between underhand pull-ups and pull-ups is the direction of the palms. The underhand grip here requires the back of the hand to face forward. The same is true for choosing a horizontal bar. There is no requirement for the height of the horizontal bar. If it is higher, you can straighten your legs. If it is lower, you can bend your knees and cross your calves. Control the contraction of the biceps and back muscles, slowly bend the arms, raise the center of gravity of the body, so that the biceps and back muscles are at the peak contraction position, stay for a few seconds, and then use the biceps and back muscles to Control the tension, straighten your arms, slowly return to the starting position, and repeat until exhaustion.
3. Plank support
At the beginning, our elbows and toes touch the ground so that our body can remain on the ground and parallel to the ground. Pay attention to the hips. To tighten, the waist and abdomen cannot sink downwards, and keep doing this for more than 30 seconds in one group. This action can exercise our whole body muscles, and it is also very effective in exercising our arm muscles. It can also test our endurance.
4. Backhand wide-grip pull-ups
The biggest test of pull-ups is our arm strength. In particular, the backhand wide-grip pull-ups are more difficult, thereby improving the exercise effect. Better too. At the beginning, we hold the single bar with both hands wide. At this time, our hands are held backward, that is, the palms are facing ourselves, and the distance between the two hands is wider than the shoulders. At this time, we adjust our state and exert force, use our arms to push upward, so that the body can push upward until ITheir chins can reach over a single pole. Then slowly relax and withdraw.
5. Wide-gap push-ups
Wide-gap push-ups are slightly more difficult than standard push-ups, but the exercise effect is also better, and they also have a good training effect on our back muscles. At first we open our hands wider than our shoulders. At this time we bend our hands downward and bring our body close to the ground, keeping our body in a straight line. At this time, we reduce the bending of our arms so that our body can stand up. Repeat push-ups all the way to complete 3 sets of 50 reps each.
6. Chair arm extension
This action needs to be completed with the help of a bench. At first, our hips are leaning on the bench. At this time, the legs are straight, but the arms are bent at the knees. of. At this time, we will bend our arms and straighten our arms, use the strength of our arms to lift our hips away from the chair, and keep our arms straight. The next step is to lean your hips down on the chair, relax and then resume exercise. Complete the movements in groups of 20 each time, completing 3 groups at a time.
7. Dumbbell curl
Dumbbell curl exercise requires everyone to stand on the ground first, and the back must be straight to achieve the effect. During this exercise, the body cannot move randomly. It is best to hold the dumbbell with one hand and the other hand. With the hand holding the dumbbell, make sure your elbow doesn't move. The next step is to bend your arm like a shoulder and lift the dumbbell. In this process, breathing evenly is the most important. Whether it is during the process or at the end, you need to breathe more rhythmically to achieve the effect. This action can be exercised normally by novices, because it is not very difficult, but if you have practiced it for a long time, you should not do this action again, as the effect of this action will be smaller.
8. Sitting Dumbbell Curl
At the beginning, our body is in a sitting position, with the chest raised and abdomen lifted, and a dumbbell in each hand. At this time, we are in a straight-arm state. When we adjust our breathing, we lift our arms up from both sides of the body until the dumbbells reach our shoulders. Then we relax and return the dumbbells to their original positions, and start working again. Each group is performed 30 times, and we insist on completing three sets of movements every day. We must ensure that we are focused during the completion of the movements.
9. Standing dumbbell lift
The standing dumbbell lift is suitable for us to exercise at home, and even novices can complete it well. At first, our body puts our legs together, stands on the ground, and keeps our chest and abdomen raised. At this time, our arms hold a dumbbell. After we adjust the position, we raise our arms upward and bend our elbows. Until our forearms are raised to our shoulders. At this time, we put the arms back and perform four groups each time, completing 8 movements in one group.
10. Dumbbell Curl with Overhand Grip
During the process of bending the dumbbell with an overhand grip, the bodyYou also need to stand, and your back also needs to stop. These are all three exercises that must be done. If you are not able to stop, you cannot exercise. Keep our headgear pointing in front, we must have concentrated thoughts in our hearts, and go through the movements in our minds, so that we won't make mistakes when we do it later. During exercise, the elbow sight cannot move, but if the dumbbell is bent toward the shoulder, it may still move some, so our range of motion is required to be as small as possible. A smaller range of motion can also maintain the stability of the body. When the body slowly exerts force, the biceps can be well exercised.
11. Curl static exercises
Unloaded static exercises are very helpful for shaping the lines of the biceps. In fact, they are generally used as supplementary exercises after dumbbell curl exercises. , you need to curl very slowly during the movement, which relies entirely on muscle contraction. The biceps will feel tight and forceful during the movement. Try it and you will find that your biceps can still be effectively exercised without bearing any weight. .
12. Incline Curls
Make sure to include incline curls in every biceps training session. This action can provide strength and strength that other postures cannot. Isolated combination. It's a leverage exercise when the elbow joint is supported, but it's an isolation exercise because the shoulders are also supported. Do the Incline Curl from two different angles. When the mat remains tilted, use the support of the mat to pull your body back to create more leverage; when the mat is vertical, the arms go straight down and the leverage is reduced, allowing you to Forces exercises to be done in more isolation. Incline bench curls should be performed with one arm and a dumbbell, or with both arms and a barbell or crankbar. Dumbbells allow you to rotate your hands palms up or perform straight-grip curls, stimulating different areas of your biceps. When using a barbell, all the stress is placed on the muscle belly of the biceps.
13. Barbell Curls
Biceps training rarely uses complete barbell curls to the end. 5 sets of exercises, the first set is done 8 times to failure, and then Do 4 sets of 6 reps to failure, using as much weight as possible on each set. Don't cheat the rules and let your biceps do all the work. I often end my biceps training with incomplete barbell curls at 70% of the maximum weight of the barbell curls. This is an anti-traditional approach, but my biceps feel like they are going to explode after each exercise. The specific method is to sit on a stool and make sure not to lower the lever to touch your thighs. Close your eyes and keep doing it until you can't hold on any longer.
14. Sitting and leaning over and raising arms
At first we are in a sitting position, leaning down and spreading our legs. At this time we hold a dumbbell in one hand. The sagging will naturally droop downward at this time. We raise our arms upward, and the rise can naturally increase in value. Bend your arms until your hands are folded on top of each other. Then relax your hands naturally and start working again. After completing 8 movements in each group, it is recommended for beginners to do 4 groups with an interval of 30 seconds between groups, and then switch to the other hand to complete the movements.
15. Doorknob pull-ups
Doorknob pull-ups are using doorknobs to do pull-ups, because many people can’t find a horizontal bar to complete at home or when exercising with bare hands. Then you can use the door handle. However, please note that the bearing capacity of the door handle must be sufficient, otherwise it is easy to be injured. At the beginning, we grasped the two door handles at the front and back of the door with both hands, allowing our body to lift off the ground. At this time, the arms changed from the elbow-bent state to the straight state. Until the arms are straightened, we then bend the arms to lower the body, and keep the toes off the ground. Complete 20 sets at a time, and you can do three sets every day.
16. Resistance forearm curl
Usually this exercise also requires help from others, because although we do not use sports equipment during the exercise, in order to prevent the exercise effect from being relatively small, We should let others help us stabilize our bodies. When we are doing this exercise, it is best to ask a friend to fix our body with his hands on the left side, and then on the other side, we can make dumbbell curls with our own hands, just making the curl movement, and It doesn’t mean you have to hold dumbbells. Of course, it’s also very good if you have exercise equipment. This can exercise the right biceps. Next, you have to change your hands to exercise.
17. Upright Barbell Curl
Start quickly and lower slowly. When lifting, give some explosive power; when lowering, control it and don't let the barbell take you away. After doing 12 reps with the overhand grip, immediately do 12 reps with the backhand grip. This is one set, do 4 sets.
18. Lunge
Hold a pair of dumbbells on both sides of the body and stand naturally. Jump upward slightly, spread your legs in a lunge (left leg in front, right leg behind), and at the same time turn the dumbbell up to the shoulder position. Return to starting position and repeat (right leg in front, left leg behind). Do this 10 times, or do it for 20 seconds straight. When you feel exhausted, switch to dumbbell lunges and do it at a faster speed for 4 minutes. Rest 10 seconds between sets and do 8 sets in total.
19. Preaching Bench Curl
When lowering it, lower it to the bottom and consciously straighten your arms; when lifting it up, hold the stool tightly with your elbows and do not rock it from side to side. Focus on the lower end of the biceps, use force to lift it up, and drive the contraction of the entire biceps. Do 4 sets of 12 reps.
20. Underhand pull-ups
Everyone should be very familiar with this movement, and pull-ups do not require too much exercise equipment, only one Horizontal bars can be found in the sports areas of the community. If they are not available, you can also do them in the door frame of your home. Normal pull-ups place the palms forward, but this action uses an underhand grip. This is actually because the reverse grip of the horizontal bar is the best way to stimulate the biceps. Therefore, when doing pull-ups, other parts remain unchanged. It is just a matter of changing the direction of the hand grip. There is no requirement for the distance between them, as long as they are wider than your own shoulders and remain comfortable. Other departmentsThe points are still the same as normal pull-ups, without any changes.