Biceps brachii is a muscle that men attach great importance to. With strong biceps brachii, you will look stronger, dress better and walk with your own aura. Biceps biceps brachii is often used in daily activities, especially when moving things. Imagine when someone else can't lift a heavy object, but you can pick it up. In the eyes of others, you will be more reliable.

I am a man with little meat on my body. Before exercise, my arms look very thin, just like typical bean sprouts. But after regular exercise and a period of persistence, the latitude of my biceps seems to have increased obviously, which is of course distributed with the training effect. Without good training effect, how can I increase the latitude of my biceps?

Of course, many fitness actions can drive the biceps brachii exercise, such as pull-ups, bench presses, barbell stretching and so on. This will apply to our biceps brachii.

In fact, you don't need a lot of equipment to exercise biceps brachii, and you can even exercise by hand. Today I will talk about how to exercise biceps brachii with dumbbells. You can go to the gym or buy a set of dumbbells to practice at home, which is more affordable.

One-arm dumbbell bending can be said to be the most common action to practice biceps brachii. This action is often used when exercising biceps brachii, and it can be said that the effect is still very good. However, when this action is done for the first time, there may be the problem of incorrect force. Beginners are advised to practice with light weight and pay attention to the standardization of movements.

When doing one-arm dumbbell bending, legs naturally open, body stands straight, and vertical speed is slow. When you put it at the lowest point and lift it to the highest point, you will stop for a while, which will stimulate your muscles more effectively. Be careful not to shrug your shoulders or shake your upper body back and forth. Your big arm should clamp your side hard and fix your elbow. Your two heads should feel the contraction of force, so that your muscles can feel congestion and expansion.

When doing this action, you can also add the action of arm rotation. When lowering and lifting, the muscles can be rotated to a certain extent, and the biceps brachii can be stimulated in many directions. In addition, you can practice the left and right dumbbells alternately.

This action may be tiring, but it can stretch the muscles better and the effect is better. Of course, you can also sit and practice, and put your elbow in the right position on your leg when practicing. At this time, your arm is bent sideways.

These are some dumbbell exercises of biceps brachii. It is recommended to do 8 ~ 12 times and 4 ~ 6 groups each time. If there are more training groups, the effect will be better. You can practice less and stimulate your muscles deeply. I hope it will help everyone.