1, standing barbell bending
Different grip distances of biceps brachii exercise with both hands have different effects. Such as: narrow grip distance, focusing on the long head of biceps brachii; Moderate grip, exercise the whole biceps brachii; Long-distance practice with two short heads. Open your feet naturally and hold the bar forward with your palms. The distance between the two hands is generally in the middle grip. Hold the bell and hang your legs so that your upper arm is close to your body. The biceps brachii contracts and bends in a bell shape until the biceps brachii is in the "peak contraction" position, and then stops.
2. Dumbbell bending
There are two-handed "alternating" and "one-handed" movements, as well as "standing" and "sitting" movements. Generally, two hands are trained separately, so that biceps brachii is alternately isolated in the "peak contraction" state.
3. Lateral bending
Mainly exercise the upper arm brachialis and forearm extensor. There are one-handed dumbbell lateral bending, alternating dumbbell lateral bending, dumbbell oblique lateral bending and rope beam lateral bending. Hold dumbbells or rope-bundle tensioners in the palms of both hands, and you can train with different grips or different angles.
4. Sit down and bend over.
Take a dumbbell and hang it between your legs. The triceps brachii of the upper arm is located on the inner thigh. The other is that the whole arm is suspended between the legs, which can make the biceps brachii contract in isolation and concentration. When bending the bell until the biceps brachii is in "peak contraction", the elbow and upper arm should move forward slightly.
5. Bend your arms
Put the triceps brachii and elbow on cushions at different angles. Mainly exercise biceps brachii lines and peak movements. Inclined support bending, that is, the triceps brachii and elbow of the upper arm are supported on an inclined support pad at an angle of 30-45 degrees with the ground; Straight brace bending is to make the support pad vertical to the ground.