Humi There are many ways to exercise the biceps, such as dumbbell curls, barbell curls, arm curls, etc., but all exercises are "curls" of the arms. Therefore, compared to other muscle groups in the body, it is one of the muscles that is easier to master and exercise. Although it is easier to master the exercise method, to truly train the biceps well, you still need to master the structure of the biceps. The biceps brachii consists of two heads, the "long head" and the "short head." The long head originates from the superior tuberosity of the scapula, and the short head originates from the coracoid process of the scapula. Therefore, both the long and short heads of the biceps must be developed at the same time to create a perfect arm shape.
The following is a detailed introduction to how to exercise the biceps with different movements:
Upright barbell curl:
Stand your feet naturally, with the palms of your hands Hold the bar forward and hang the barbell in front of your legs, keeping your upper arms close to your sides. Use the contraction force of the biceps brachii to hold the barbell and bend it up until the biceps brachii is at the peak contraction position, pause for a moment, and then slowly lower it back down using the tension of the biceps brachii.
The narrow-grip barbell mainly exercises the long head of the biceps brachii.
The mid-grip barbell mainly exercises the entire biceps.
Wide-grip barbells mainly exercise the short head of the biceps.
Dumbbell curl:
Dumbbell exercises for biceps include one-handed dumbbell curls, seated dumbbell curls, and seated alternating dumbbell curls. What you need to pay attention to when exercising the biceps with dumbbell curls is that when the biceps are at the peak of contraction, you need to turn your wrist outward at the same time to make the biceps achieve a super-contracted state, so that the biceps can reach Deeper stimulation.
Arb curl:
The arm curl is to rest the biceps and elbows on support pads at different angles. It specifically exercises the muscle lines of the biceps and does not exercise the biceps muscle mass. Generally, there are three types: oblique brackets, flat brackets, and straight brackets.
The oblique curl is to rest the biceps and elbows of the upper arm on an oblique pad at an angle of 30 to 45 degrees on the ground, using a bar.Incline curls with bells or dumbbells.
The straight curl is performed with a pad perpendicular to the ground and a barbell or dumbbell.
Platinum curls are performed with the pad parallel to the ground and are generally practiced with ropes or tension ropes.
The biceps exercises all use single-joint exercises to isolate the biceps. Therefore, during exercises, moderate weight and multiple sets should be used to continuously stimulate and congest the biceps. In order to achieve the best exercise effect.