Speaking of biceps brachii, I think every fitness friend is no stranger. The second head is an action that can show the strength of our upper limbs. I estimate that when most people show off their fitness achievements to others, the first thing they think of is to swell their biceps brachii, because the powerful biceps brachii peak can really give people a shocking power visually, and today we are going to teach you how to train biceps brachii as powerful as a beast!

Let's look at some movements and see how these movements bomb the biceps.

Action 1:

We need to use the horizontal bar. Action is not a static action, but we need to hang our arms on the horizontal bar and keep this action for a long time.

This action is actually a freehand double-headed bend, and we can do it in the isometric contraction mode. We can use this action to start our biceps brachii and activate its strength before formal training at both ends. The advantage of this action is that you can fully contract your biceps.

You need to hold the horizontal bar tightly with your little finger and ring finger, so that your two heads are in a state of continuous peak contraction.

Action 2:

This action requires us to hold a dumbbell in each hand. During the movement, your hands need to bend upward and lift the dumbbell at the same time. The mistake of this action is that everyone's big arms are not clamped. If this happens, the stimulation to your two heads will not reach the maximum. Only by keeping the big arm clamped at all times can your movements be the most correct.

Action 3:

This action is the same as the preparation above. We hold a dumbbell in each hand, but then we don't bend down with both hands at the same time. This action requires us to alternate our hands. Compared with the last action, this action focuses more on our unilateral stimulation, which enables us to exercise with dumbbells with greater weight.

Action 4:

This action requires us to use the rope on the gantry. We adjust the pulley to the lowest end of the frame, and then hold the handle of the T-bar with both hands. At the beginning, we pulled the T-bar to our chest, and at the same time, we made a bending posture. The advantage of rope over dumbbell barbell is that it can keep our muscles tense, instead of relaxing directly at the bottom. Therefore, it is also a very good choice to exercise with ropes properly.

In fact, biceps training is a relatively simple action in our fitness, because biceps is not a big muscle group, and the action of training both ends cannot be separated from bending. We just bomb our two heads with all kinds of bends, so as to get a stimulating effect.

I hope the above four actions can help everyone. If your head training lacks the movements we mentioned above, you can add some appropriately. After all, diversified movements are also beneficial to our muscle growth.