The best way to exercise your biceps alone-it can make your biceps reach the best condition. It is difficult to increase the thickness of biceps brachii with the help of other muscles, so that biceps brachii is fuller and more perfect in shape.
You can use dumbbells and barbells.
Action description:
1. Sit or stand in the priest's chair, or you can stand, with your chest on the inclined plate, your upper arm on the inclined plate, your hands holding dumbbells/barbells back, and your arms straight to keep your body stable.
2. Bend the dumbbell/barbell to the highest point and pause.
3. Then slowly recover, fully extend your arms and move slowly; When the dumbbell/barbell reaches the lowest point, the elbow joint should be slightly flexed, and the barbell should be forcibly controlled, but it cannot be completely straightened.
Key points:
1. Keep the forearm tightly attached to the mat. Will limit the movement of other muscle blocks. It is best to isolate biceps brachii.
2. You can also practice standing. By adjusting the height of the mat, stand with your feet shoulder height apart to keep your body in the most stable state.
3. With dumbbells, it's easier to keep one arm stable and balanced.
& gt？ Muscle fitness? & gt？ Upper limbs? & gt
Priest Bench Bending-Priest Bench Barbell \ Dumbbell Bending Graphic Course
Barbell bending of priest chair, also known as diagonal bending, is one of the best ways to train biceps.
The best way to exercise your biceps alone-it can make your biceps reach the best condition. It is difficult to increase the thickness of biceps brachii with the help of other muscles, so that biceps brachii is fuller and more perfect in shape.
You can use dumbbells and barbells.
Action description:
1. Sit or stand in the priest's chair, or you can stand, with your chest on the inclined plate, your upper arm on the inclined plate, your hands holding dumbbells/barbells back, and your arms straight to keep your body stable.
2. Bend the dumbbell/barbell to the highest point and pause.
3. Then slowly recover, fully extend your arms and move slowly; When the dumbbell/barbell reaches the lowest point, the elbow joint should be slightly flexed, and the barbell should be forcibly controlled, but it cannot be completely straightened.
Key points:
1. Keep the forearm tightly attached to the mat. Will limit the movement of other muscle blocks. It is best to isolate biceps brachii.
2. You can also practice standing. By adjusting the height of the mat, stand with your feet shoulder height apart to keep your body in the most stable state.
3. With dumbbells, it's easier to keep one arm stable and balanced.
4. Don't stay at the bottom: When the arm is straight down, let the biceps contract immediately, and stretching the arm can increase a lot of strength.
5. Weight selection: The weight of each use should at least allow you to repeat 10 actions. If your arm feels hard to bend when you stick to the end, then lighten something. Never risk lifting weights or letting dumbbells bounce at the bottom. Good training skills are the key to avoid injury in training.
6. Keep a uniform speed during training, put it down from top for 2-3 seconds, then bend it from bottom to top for 2-3 seconds, keep breathing at the end of contraction, and inhale when the dumbbell is put down.
7. Suggestion: After the back training, do biceps training three times, each time starting from the priest chair training, and then use barbell to stand and bend or rope cross bending training.