Mainly exercise the inner side and muscle abdomen, and keep the forearm outward during exercise.

2. Alternate dumbbell bending

Dumbbell alternation can take a variety of posture changes, so as to separate the sculpture, enhance the circumference of biceps brachii and highlight the muscle peak.

3, oblique barbell bending

Mainly to exercise muscle peaks and muscle lines to increase the sense of perfection.

4, prone and oblique bending.

You can do it with barbells or dumbbells, and you can fully exercise biceps brachii and brachialis muscles.

5, reverse grip pull-ups

It is better to exercise biceps brachii with short-distance reverse grip pull-ups

6. Stretching and bending

Stretching and bending can better exercise biceps brachii, triceps brachii and flexors brachii.

training plan

Training program for beginners:

Number of action teams

Vertical crank barbell bending 3-4 8- 12

Training plan for middle and junior bodybuilders;

Number of action teams

Vertical dumbbells alternately bend 3 8- 12.

Dumbbell bend 2 8- 12

Training program for middle and senior bodybuilders;

Number of action teams

Vertical crank barbell bending 3 6- 10

Vertical pulley tensioner bending 2 8- 12

Dumbbell bend 2 8- 12