Biceps is a very important muscle group in our upper body. There are many ways to exercise the biceps, either with bare hands or with equipment. Using equipment to exercise the biceps is better than doing it with bare hands. Work out deeper and work harder. So do you know what exercises you can do to exercise your biceps using equipment? Let’s go take a look below!
Dumbbell overhand curl
During the bending process of holding the dumbbell, the body also needs to stand and the back also needs to stop. These are all three activities that must be done. If you are unable to stop, you will not be able to perform the exercise. To stay on the leading edge of our headwear, we must have a concentrated thought in our hearts and go through the action in our hearts, so that we won’t make mistakes when we do it later. During exercise, the elbow sight cannot be moved, but if the dumbbell is bent toward the shoulder, it may still move some, so our range of motion is required to be as small as possible.
Suspension bodyweight biceps curl
Adjust the Smith machine to a position that is 5cm away from the ground when you hang it. Hold your palms behind your back and relax your body naturally. At this moment, except for your feet, all other parts are off the ground. When the biceps exert force, rotate your wrist to pull the body up. When the forearm is parallel to the ground, it is considered completed. At this time, stabilize for 3 seconds to increase the stimulation intensity of the biceps. Note that when doing this movement, your head should be straight from the bottom down, without any bending or hunching.
Dumbbell one-arm lift
Stand with your legs in front and back, lean forward towards the back of the chair, hold the dumbbell in your right hand and straighten it against the back of the chair, clamp it with your armpit, and hold the edge of the back of the chair with your left hand. Exhale, hold the dumbbell with your right hand, and slowly curl it until your arms are clamped. After a short pause, unfold your arms, return to the starting position, and inhale at the same time. Then exhale and repeat the above actions.
Barbell curl
Stand with your legs apart, shoulder-width or slightly wider, hold the barbell with both hands equidistantly apart, shoulder-width apart, fists facing forward. Exhale and slowly curl the barbell upwards until your arms are clamped. After a short pause, slowly spread your arms back to the starting position and inhale at the same time. Then exhale and repeat the above actions.