When we talk about the biceps, everyone thinks that this is an exercise for boys. When boys practice their biceps, they will look extra strong, while when girls practice their biceps, they will look very aggressive. In fact, girls can also exercise their biceps, so do you know what exercises girls can do to exercise their biceps? Let’s go take a look below!
1. Seated one-handed dumbbell curls
Compared with standing curls, sitting It can effectively reduce body shaking and reduce the borrowing force of the body. One-handed curls can allow us to focus more on the contraction of the biceps, so they have better results.
Action essentials:
Sit in a sitting position, hold dumbbells with both hands hanging by your sides, straighten your back, tighten your core, keep your arms as close to your body as possible to reduce elbow shaking and contraction Biceps, bend your elbows to lift the dumbbells to shoulder height and hold for 1 to 2 seconds. Lower slowly and repeat 12 times.
2. Rope Curls
If you don’t find the training feeling with barbell curls and dumbbell curls, you need to add ropes to the training. This is the final stroke that drains your arms, giving you a powerful pump.
Action essentials:
Stand ready, tighten your core, straighten your back, grab the V-shaped rope of the rope with both hands, and keep your upper arms close to your body. Pull the V-shaped rope upward until your palms reach shoulder height, slowly lower it, and repeat 12 times.
3. Upright Barbell Curl
The biceps are often used in our daily lives. The basic function of the biceps is Rotate, bend and lift your arms. The upright barbell curl is a classic biceps exercise that's suitable for all training levels.
Action essentials:
Keep your body upright and do not bend your legs. Then put the barbell in your hands, with the distance between your hands slightly wider than shoulder width, then lift the barbell, and then Slowly lower it to the level and keep doing this over and over again.