Healthy lifestyle

How to build biceps


How to build biceps

Unlike many muscles require study from different angles, the bicep is almost flat, so when performing exercises need not to follow the increase in weight, and proper technique.

Many of the exercises, for example, on the upper back include operation and biceps. It is recommended to either combine these muscle groups, or train them with a break of at least 48 hours, otherwise you’ll be overtraining.

Best exercise for biceps

Anatomical exercise on the biceps, the closest to the natural movement of the joint, is the bench press barbell on the biceps. There are variations of the following exercises: bench press bar forward and reverse grip, lifting dumbbells, lift on the block.

To make the biceps larger, it is recommended that study of the intrinsic shoulder muscles, which will “push” it up. This muscle comes into operation when you turn the palm of your hand with the dumbbell during the exercise.

Anatomy of a biceps

Anatomy of the biceps

The correct name for the biceps two – headed muscle of shoulder (1), located below the shoulder muscle (2). Two-headed muscle of the shoulder consists of short and long parts. The first is in the outer part of the hand, the second slightly lower. Shoulder muscle located under the biceps, and although it is not visible, it is visually it increases the biceps, pushing it up.
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A lifting of the dumbbells on a biceps

How to build biceps 1

Starting position: feet shoulder width apart, back straight, abdominal muscles tense, hands slightly wider than shoulder width, looking up the palm of your hand holding a dumbbell. Slowly raise the dumbbells up and touch upper arm bicep, then hold for a few seconds and lower your arms down. Make sure that the elbow did not change its position during the exercise.

Rise block on a biceps

How to build biceps 2

Step back one step from the blocks, place your feet shoulder-width apart, take the handle blocks with both hands, palms face up. Slowly raise the weight up, then lower. Follow the movement due to the strength of the biceps, and not gigibytes whole body to lift the weight. Make sure the back was straight, but elbow does not change its position during movement.

A lifting of the dumbbells “hammer”

How to build biceps 3

Starting position: feet shoulder width apart, back straight, abdominal muscles tense, slightly bent at the elbows and stretched along the body hands holding dumbbells, palm facing inward. Without changing the grip of the dumbbells, slowly raise arms up, then lower down. Make sure that the elbow is not pinned to the body, and did not change his position and move only the forearm.

A press of a bar on a biceps by a reverse grab

How to build biceps 4

Performing just like a standard bench press bar, but the palm looks down. A lower weight rod, otherwise the technique will be broken. Slowly raise the barbell straight up, touch upper arm bicep, then hold for a few seconds and lower the weight down. Make sure that the elbow did not change its position during the exercise.

A Concentrated bending of the arms

How to build biceps 5

Sit on the bench, take a dumbbell in your right hand, lock your right elbow on your thigh. Slowly raise your hand up, feeling the bicep work, and involving only the movement of the forearm, but without changing the position of the shoulder and elbow. Hold at the top for two seconds, then slowly lower hand down.

Bending of the hands on the Scott bench

How to build biceps 6

Sit on the Scott bench, lock the elbow, hands are holding the barbell, looking up. Slowly raise your hands until the forearms touch the biceps units, lock onto the top of the movement, then lower the barbell down. Make sure that the bottom point of the movement of the hand was slightly bent and not straightened completely. Don’t involve the whole body, working only the hands.

Press EZ-rod

How to build biceps 7

Starting position: feet shoulder width apart, back straight, abdominal muscles tense, hands slightly wider than shoulder width, looking up the palm of your hand hold the rod. Slowly raise the barbell straight up, touch upper arm bicep, then hold for a few seconds and lower the weight down. Make sure that the elbow did not change its position during the exercise.

The Lifting of the dumbbells on forearm

How to build biceps 8

Sit on a bench, the lower part of the forearm and elbow fixed on your hip, in the hands of dumbbells, your palms are facing down (straight grip). Raise your hands with dumbbells above the line of the forearm, then slowly lower them as low as possible. Repeat the exercise with a reverse grip, where your palms are facing up.

How to swing the biceps?

During the exercise on the biceps it is important that he was the only one involved in the work, and you did not lift the weight, straining the whole body. The forearm is the only part of the body that should move during the exercise.

Watch the elbows – if you put them forward, back bend, when diluted in the hand, it will increase the load on the joints. Elbows must be locked at one point during the exercise.

Safety information when training the biceps

Do not lift the weight with straight wrists, otherwise you can damage them. Before you take the bar, slightly tilt your wrist down – this will significantly reduce the load and make the exercise less dangerous.

When performing all exercises use a weight that allows you to focus on the biceps muscles, and make movement better. Do not pursue the big weights, because improper technique can result in painful injury.
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Workout on the biceps for beginners

When you exercise, remember that the bicep is quite easy to pump. Try not to focus on weight and number of repetitions, and proper technique. Train your biceps once a week, choosing 3-4 exercises.

Each exercise for biceps do 3 sets of 7-10 repetitions, slow.