Exercise for biceps in the gym and at home

The content of the article

• Dumbbell Workout
• Arm curl
• Hammer
• Best barbell exercises
• Elbow flexion
• Direct wide grip lift
• Bending your arms with your elbows back
• Biceps Exercise Equipment
• Scott’s Bench
• Crossover
• Rubber exercises
• Hammer flexion
• Bending the arms across the sides

Biceps is a large muscle of the shoulder, consisting of two heads. Short, located on the inside of the hand is easier to pump because of its location. Training the long head (from the outside) is all biceps exercises with the elbow retracted backwards. Above the muscles of the shoulder work with the help of dumbbells, barbells, fitness equipment and rubber band.

Dumbbell Workout

Exercises for the growth of biceps with dumbbells can be performed even at home. Using bench press variations, you can create tension to pump both parts of the muscle. Even a few weeks of training will give a tangible increase in shoulder volume..

Men need 8 kg dumbbells, women need 3 kg.

Trainers recommend that beginners perform 2-3 sets of 8-12 reps. Rest between sets lasts about a minute. Over time, biceps training can become more intense. Collapsible shells are suitable for independent homework, because their weight can be easily changed as physical capabilities increase.

Arm curl

This exercise is used to efficiently pump the long biceps head. The bench belongs to the group of isolated ones (for the careful study of one muscle group). Do not take dumbbells too heavy to avoid imbalance in the formation of the shoulder.

Exercising biceps occurs due to the large number of repetitions with low weight.

Technique of execution:

1. Stand with your dumbbells with your palms facing you. You can tilt the case slightly forward.
2. Without lifting your shoulders, bend your elbows, turning your palms to your chest. Hold this pose for a few seconds.
3. Extend your arms slowly to their original position. Do 3-4 sets of 12-15 reps.

The second name for this exercise is twisting for biceps. Training provides maximum volume growth from the inside of the arm. The same exercise can be performed while sitting. It’s easier to keep your elbows in the correct position, which will make your workout more productive.

Hammer

The technique exercise is similar to the previous one, but the palms to the chest do not unfold, the position of the hands does not change. Together with the long biceps head, brachialis is involved – the muscle located under it. Well-trained, she lifts the biceps as if to emphasize the relief of the shoulder.

If you are a beginner, start with small dumbbells and focus not on weight, but on control of equipment.

Exercise:

1. Stand up, take the shells, palms look at each other, thumbs directed forward. The elbows should be pressed to the body.
2. As you exhale, bend your elbows as far as possible so that the dumbbells are at shoulder level. At the top, linger for two seconds, straining your biceps.
3. As you inhale, slowly lower the shells. Do 10-12 reps.

Dumbbells can be raised alternately or each arm individually. So you better concentrate on the movements. When alternately pressing, make sure that the working shoulder does not fall down, and the body does not swing. The hammer is the base for biceps, with which you can quickly form a pronounced relief.

Best barbell exercises

This is strength training for quick weight gain. To comply with the correct technique, the weight must be comfortable. Exercises with a bar for biceps at the same time develop strength and endurance in the arms.

Elbow flexion

Holding the bar in this position involves the various muscles of the body (legs, back), so compliance with the technique is especially important. When performing the exercise, completely exclude the hands from the work.

Do not strive for maximum range of motion, then the muscles will contract more intensively and efficiently pumped.

Order of execution:

1. Lean to the bar and take it with your straight hands, palms facing you..
2. As you exhale, bend your elbows and lift the projectile to your shoulders.
3. As you inhale, slowly extend your arms, keeping your elbows barely bent at the bottom of the movement to protect the joints from damage.
4. Repeat 10-12 times.

Direct wide grip lift

Exercise to shorten the short biceps head. Keep your shoulders fully lowered, your back should be motionless. For the anatomically correct position of the hands, use a curved fingerboard. When performing this exercise on the inside of the biceps, it is useful to linger with the projectile raised for a few seconds, and then slowly return to the starting position. So the muscles are tensed as much as possible, a large amount of blood rushes to them.

Technique of execution:

1. Take the bar with a grip wider than the shoulders, palms away from you, the thumb should be above the bar.
2. Lift the projectile to your chest, hold it for 1-2 seconds.
3. Gently lower the bar down without fully extending your elbows to avoid damage to the joints.
4. Do 10-12 reps.

Bending your arms with your elbows back

Exercise provides maximum load on the biceps. Leading the elbows back excludes from the movement the deltoid muscles that take part in flexion and extension. A lot of weight combined with a minimum number of repetitions is needed to develop strength, and to gain muscle mass, reduce weight and increase the number of repetitions.

Minimum weight and the greatest number of barbell lifts – a combination for working on the relief of the shoulder.

Technique of execution:

1. Stand straight, grab the bar with a support grip, with the palms facing forward and the hands slightly raised..
2. As you exhale, lift the barbell, moving your elbows back. Lower your shoulders, point your elbows strictly back, and not to the sides.
3. Slowly lower your arms as you exhale. Make sure that the bar of the bar moves up and down strictly along the torso perpendicular to the floor.

Biceps Exercise Equipment

Such work is much less likely to cause injuries than training with loose shells. On the simulators, you can only use the target muscles and keep the main body in a relaxed position. Due to this, it is easier to control the technique of performing exercises, which makes the training as useful as possible..

Scott’s Bench

In any gym there is a simulator with an inclined shelf, on which you can perform an isolated exercise for biceps. Scott’s bench fixes his shoulders and body, so the athlete can focus on pumping the right muscles. Use a curved fingerboard to reduce tension in the hands..

When the elbows are extended, they have an increased load, so do not lower the projectile too sharply to avoid injury.

Execution Method:

1. Sit on a bench, rest your feet on the floor. With your palms up, grab the barbell and place your forearms on a shelf shoulder-width apart..
2. Raise the projectile with an exhalation, without bringing your hands to the angle at which the forearms are perpendicular to the floor – while losing some of the load.
3. With a breath, slowly lower the bar. Do 10-12 reps.

Crossover

This is a block-type simulator where you can perform strength training of many muscles of the body. The most common biceps exercise with it is bending the arms in the upper block while standing or sitting. It pumps the short head of the muscle, providing it with relief and a beautiful shape..

Before starting, you need to fasten the D-shaped handles on the cables and make sure that the same weight is fixed on both sides.

Technique of execution:

1. Adjust the blocks just above your shoulders.
2. Stand straight, feet at shoulder level, grab the handles with a grip from the bottom. Keep your arms straight parallel to the floor..
3. As you exhale, draw your hands to the head in a smooth motion, bending your elbows. At the same time, the forearms approach the shoulders..
4. At the top of the trajectory (the palms are located above the deltoid muscles of the shoulders), hold on for a couple of seconds, maximizing the biceps.
5. With an exhale, slowly return your hands to their original position.
6. Watch for body immobility during training; only forearms move.

Rubber exercises

This projectile is undeservedly rarely used in biceps exercises. With rubber loops, you can effectively train your muscles even without extra weight. With them you can train your back, triceps, chest and even biceps.

Hammer flexion

Exercise involves both bicep heads. When performing, constantly monitor the position of the spine and elbows. The body should be straight, elbows firmly pressed to the body. Without these conditions, your back will quickly get tired and begin to hurt..

Order of execution:

1. Stand with your foot on the loop of the tape, take the opposite end of the rubber with a grip on top, with the palm pointing inward.
2. With an exhale bend your elbow, overcoming the resistance of rubber. The brush does not turn, but rises to the shoulder.
3. Hold for a tense biceps for 1-2 seconds, then slowly on inhalation return to the starting position. Perform 10-12 repetitions.

Bending the arms across the sides

When performing this exercise, brachialis and a long biceps head are pumped. Hands train alternately. The trunk and legs should remain motionless. Rubber is attached to the support at shoulder level. It can be a hook in the wall, the crossbeam of the Swedish wall or the vertical support of the horizontal bar.

Technique of execution:

1. Stand straight, working arm pointing towards the support. Grasp the shell with the palm up.
2. Move back so that the elastic tape is kept tensioned on the arm extended to the side.
3. With an exhalation, bend the elbow, directing the brush with the rubber clamped to the head. Keep your arm straight from your shoulder to your elbow. If the force is insufficient, move further from the support.
4. When the palm with the rubber is over the shoulder, with a breath, return to the starting position.
5. Do 3 sets of 10-12 reps.