There are many ways to exercise biceps. Among these methods, there are equipment exercises and freehand exercises. Of course, no matter what exercise method, there is a certain exercise effect. I believe some people still know how to use equipment to exercise biceps. So, what are the equipment biceps exercises? Let’s take a look at how to exercise the biceps brachii.
Seated Dumbbell Curls
This action only requires one hand to hold the dumbbell. You also need to ensure that your back is straight during childbirth, and then the remaining hand needs to be on the corner of the chair, so that the hand holding the dumbbell can Put your elbow on the other leg. You can imagine this action and do it first. In fact, you cannot put one hand on your leg and put your elbow on your foot. In this case, it will become a borrowed exercise, and it will not be your own exercise. Exercise with the help of other forces will not achieve the expected results. Effective. Similarly, during the exercise, keep your elbows still and curl the dumbbells toward your shoulders. Try to make the arc of the exercise as large as possible. This action is very effective and stimulates the biceps, so keep your mind up during the exercise. Concentration can exercise the biceps very well.
Upright barbell curl
Start fast and play slow. When lifting, give some explosive power; when lowering, control it and don't let the barbell take you away. After doing 12 reps with an overhand grip, immediately do 12 reps with an overhand grip. This is one set, do 4 sets.
Hold a pair of dumbbells at your sides 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, change to dumbbell lunges and do it at a faster speed for 4 minutes. Rest 10 seconds between sets and do 8 sets in total.
Preaching bench curl
When lowering, lower to the bottom and consciously straighten the arms; when raising, hold the stool tightly with your elbows, do not shake left and right, and focus on the biceps.At the lower end, use force to lift up, driving the contraction of the entire biceps. Do 4 sets of 12 reps.
Dumbbell overhand curl
During the bending process of holding the dumbbell, the body also needs to stand, and the 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 them 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.
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