Having a strong arm is the dream of many boys and girls. Who doesn’t want to have a strong arm to hold him in his arms when he is sad? Biceps training is valued by many people, and various movements emerge in endlessly. So do you know what are the biceps exercises? Let’s go take a look below!
Reverse grip pull-ups
Action points:
Hold the bar with both hands behind your back, shoulder-width apart, with your legs bent at the knees and crossed, with your feet off the ground.
Move your elbow joint forward, exert force on your back, and lean your body backward to bring your chest close to the bar. When you reach the highest point, tighten your shoulder blades, pause for a moment and then lower them back down. Try to keep your body as stable as possible throughout the process.
Dumbbell three-sided curl
Action points:
First, straighten your back and lie on an inclined bench. Hold the dumbbells with both hands and let your arms droop naturally. Your elbows should be straight and your palms forward. Then use the biceps to exert force and slowly lift the dumbbell. When it reaches the highest point, the wrist is slightly externally rotated to maximize the stimulation of the biceps. Finally, control the arm to return to the original position and repeat the action.
Return to an upright sitting position, with your back straight, palms facing each other, and wrist joints neutral. Use the power of your biceps to perform curls. Pay attention to pressing your wrists down slightly after starting the movement, and keep your forearms relaxed.
Dumbbell concentration curl
Action points:
Maintain a sitting position, tighten your waist and abdomen, lean forward, separate your legs 1.5 times shoulder width, support your left hand on your left leg, hold a dumbbell in your right hand, tilt it 45° to the left side of your body, straighten your elbow joint, and lift your wrist joint Stay neutral. Then use your biceps to slowly lift the dumbbell.
When the dumbbell reaches the left ear, rotate the wrist slightly outward to maximize the stimulation of the biceps. Finally, control the arm to return to the original position and repeat the action. Finally change the direction and perform the same action.