Among the muscles in the whole body, the biceps brachii is the muscle that is often noticed. How well you train your biceps is a symbol of your fitness achievements. So many people want to make their biceps fuller and bigger. So how do you think you can make your biceps bigger? Let’s go take a look below!
1. Barbell curl
Stand in a standing position with your feet shoulder-width apart, hold the barbell with your palms facing up, and use a medium grip (this grip is the most basic and provides the most comprehensive exercise). The arms should be clamped and completely hanging down. Lift the barbell as straight as possible, draw a relatively large arc, lift the barbell as high as possible, and perform a peak contraction at the highest point of the movement. During the movement, the upper arms should be kept as still as possible and the elbows should be clamped. Lower it along the same arc. During the lowering process, your arms should move upward to resist the downward force of the barbell, so that the effect will be better. Repeat until your arms are fully extended.
But be aware that many people will use their strength when doing this action, which will affect the effect of your exercise. Therefore, it is recommended that you do it in front of a mirror. Of course, you can consider using force when you can't move in the last few movements, and then make sure to contract at the peak every time you curl.
2. Incline Curl (Preacher Bench Curl)
Lean your elbows on the cushion, make sure the upper part of your upper arm is completely against the cushion, and hold the upper handle or bar with your palm upward. Be very focused when doing curls, always think about contracting your biceps. From the fully extended state of the arm to the highest point of the curl (this action has a very large range of motion), perform a peak contraction at the highest point. When lowering, remember to fully extend your arms. Of course, remember to descend in a controlled manner and resist resistance throughout the process.
3. Incline dumbbell curl
Adjust to a suitable position, then lean on the inclined board, holding a dumbbell in each hand. With your upper arms fixed and keeping your elbows forward, bend the dumbbells upward and forward (toward your shoulders). All the way to about shoulder height. Lower the dumbbells slowly and under control, then stretch your biceps. Remember to stop at the lowest point of the movement and don't go directly to the next movement, otherwise you will be thrown up by the inertia.