1, barbell bending, 3 groups, 8- 10 times in each group. When you bend the barbell, pay more attention to the little finger, which can better stimulate the long head of biceps brachii. When bending down to the top, squeeze the barbell like a barbell, keep this posture for about 2s, and then put it down.

2. Tilt the dumbbell upward and bend it. 3 groups, each group 10- 12 times. Lift the stool at a slightly higher angle with an inclined dumbbell. If you want to exercise your biceps better when doing this action, you should completely suspend your hands at the beginning and control not to swing at will when lifting. Also tighten for 2 seconds at the top of the action, and then put it down. Attention! When you get down, you should stretch your biceps completely to the bottom, and the whole process does not need any help.

3. There is no rest between the two movements. After the two movements are completed, rest for 45-60 seconds before starting the next round.