Biceps biceps brachii is a muscle located in front of the upper arm, which is mainly composed of a long head and a short head. Practicing biceps brachii with fitness equipment can effectively enhance the muscle strength and volume of this part. Here are some common ways to practice biceps brachii with fitness equipment:

1. Barbell bending: This is a classic biceps training movement, which can be performed with barbells or dumbbells. When standing or sitting down, hold a barbell or dumbbell in your hand, with your arms naturally drooping and your palms forward. Then slowly bend your elbow and lift the barbell or dumbbell upward until the upper arm makes a 90-degree angle with the forearm. Then slowly put it down and return to the starting position.

2. Dumbbell concentrated bending: This is another commonly used biceps brachii training action. Stand or sit down, hold a dumbbell in each hand, with your arms drooping naturally and your palms forward. Then slowly bend your elbow and lift the dumbbell upward until the upper arm makes a 90-degree angle with the forearm. Then slowly put it down and return to the starting position.

3. Sitting press: This is a biceps brachii training method using sitting press. Sitting on the presser, holding the handle with both hands, the arms naturally droop and the palms are forward. Then slowly bend the elbow and lift the handle upward until the upper arm and forearm form a 90-degree angle. Then slowly put it down and return to the starting position.

4. Push-ups: Although push-ups mainly exercise the pectoral muscles and triceps, you can also exercise the biceps brachii by adjusting your posture. For example, you can put your arms on your sides instead of directly on the ground, so that you can exercise your biceps better.

5. elastic belt Bend: This is a biceps brachii training method using elastic belt. One end is fixed with elastic belt, and the other end is held by hand. The arm naturally droops and the palm is forward. Then slowly bend your elbow and pull elastic belt upward until the upper arm makes a 90-degree angle with the forearm. Then slowly put it down and return to the starting position.

When training biceps brachii, attention should be paid to maintaining correct posture and breathing mode, avoiding injury and ensuring effective stimulation of muscle growth. At the same time, a reasonable diet and adequate rest are also important factors to increase muscle mass.