1. Barbell bending
Develop the classic movements of abdominal muscles, suitable for all levels of training. Focus on exercising the medial head and abdomen of biceps brachii, so the movement can keep the forearm moderately supinated.
Action essentials: the body is upright, the barbell is held in the middle grip distance (shoulder width) and hung in front of the body. Keep your upper arms close to your sides. Bend upward until the biceps brachii is completely tightened, and then pause. Then slowly recover, don't shake your body back and forth and don't use inertia force when practicing. Even if you are interested in borrowing money, you can't borrow too much. When the load is heavy, the arm is not completely straightened to the lowest point to prevent elbow injury.
2. Bending of the inclined bracket of crank barbell
Exercising the muscles between the lower part of the biceps brachii and the elbow joint is an excellent exercise, which can increase the thickness of the biceps brachii and make the biceps brachii fuller and more perfect in shape.
Action essentials: Sit on the stool, lean your chest on the inclined plate, put your upper arm on the inclined plate, hold the barbell backwards with both hands, keep your arms straight and keep your body stable. Bend the barbell to the highest point and stop. Then slowly restore. Pay attention to fully stretch your arms and move slowly; When the barbell reaches the lowest point, the elbow joint should be slightly flexed, and the barbell should be controlled vigorously, but it cannot be completely straightened.
3. Dumbbell sitting posture bends alternately
Mainly the sculpture and separation of biceps brachii. Alternate training can reduce borrowing and focus more on the target muscles.
Action essentials: Sit on the stool end or vertical backrest stool, hang dumbbells by your side with your hands, palms facing each other, and elbows leaning against your sides. With the elbow joint as the fulcrum, bend upward, at the same time, palm up, forearm rotate outward, lift to the highest point to tighten biceps brachii, and then pause. Then there is a controlled reduction. Then the other arm does the same thing. Forearm and wrist external rotation is to fully contract biceps brachii, exercise the inner head of biceps brachii, and better separate biceps brachii. This action can also be done standing.
4. Dumbbells recline and bend
The function is to increase the circumference of biceps brachii, separate biceps brachii and highlight the muscle peak. You can fully stretch the biceps brachii, and the middle and advanced level can be arranged in front.
Action essentials: Lie on your back on the inclined stool, hang dumbbells on your sides with your hands, bend your knees, land your feet, and keep your upper arms close to your sides. Bend the dumbbell, contract the biceps brachii to the limit, and then slowly recover. You can practice with both hands at the same time or alternately with one hand.
5. One-handed dumbbell brace bending
Focus on training the biceps brachii peak and depicting muscle lines.
Action essentials: Sit on a stool, hold dumbbells behind your hands, and put your arms straight on the inclined plate. In order to keep your body balanced, you can hold the inclined plate with the hand that doesn't hold the bell. When the biceps brachii contracts and bends the dumbbell to the highest point, squeeze hard, perform peak contraction, and pause for a moment. Controlled reduction, the arm is fully extended, but not completely straight. Do it after changing sides.
6. Dumbbell sitting sideways
Mainly exercise the outside of biceps brachii.
Action essentials; Sitting posture, holding dumbbells on the side, palms facing each other, upper arm close to the side, elbow joint is the only movable joint. You can feel the swelling and swelling on the outside of biceps brachii by bending upward hard. At the highest point, perform peak contraction, hold for a moment, and then slowly recover. At the lowest point, the arm is completely straight. Do it after changing sides. In order to avoid body borrowing during the movement, the trunk can lean forward slightly.
Action selection and training method
1. Action selection. You can choose different actions according to your own needs. Beginners generally choose three movements, mainly barbell movements, two barbell movements and 1 dumbbell movements, with the emphasis on developing muscle circumference. Intermediate and advanced trainers can increase the number of movements to 4 ~ 5, and appropriately increase the isolated dumbbell movements with the increase of muscle circumference to make the biceps brachii plump and stylish.
2. Change the order of action. Generally speaking, the difficult movements should be completed when you are full of energy, and the basic movements should be placed in front of each training. When the body adapts to this training method, the auxiliary muscle will do work for the active muscle. In order to reduce the role of auxiliary muscles, we should not start with barbell bending every time, but do dumbbell bending first and increase the weight in groups. This not only warms up the weight-bearing barbell, but also increases the training load of biceps brachii, and the effect is more ideal.
In order to get the best training effect, the whole movement should be hard and the equipment should be firmly controlled. When bending over, focus on the biceps brachii and compress hard when reaching the highest point. Decline and decrease should be controlled slowly. Don't overstretch your forearm. Don't care too much about the negative weight. In good condition, it will be heavier, and in poor condition, it will be thinner. The quality and weight of each movement are equally important.