Exercising the biceps has always been the focus of our fitness exercises, and it is also the preferred exercise target for many bodybuilders. Mainly because your arms are exposed most of the time, making it easier for the public to see your fitness and muscle-building effects. It’s not easy to exercise biceps, so do you know how to exercise biceps? Let’s go take a look below!
Focus on bicep curls
How to do it : Sit on a bench with your feet wider than your shoulders, hold a dumbbell in one hand, place your elbow on your inner thigh, and place your other hand on your other thigh to support your body. Then squeeze your biceps and slowly lift the dumbbells, pausing at the highest point and then return to the starting position.
Elastic band hammer biceps curl
How to do it: Place your feet shoulder-width apart in the center of the elastic band, and hold the elastic band upward with both hands. Pull it to your chest and lower it. The elbow position must be kept stable during the entire process, and the strength of the biceps should be used to carry it instead of using the entire arm.
Pause dumbbell biceps curl
As the name suggests, there is a "pause" movement. How to do it: Tighten the core muscles as well, and then divide the dumbbell curl into three parts: first, lift it to the shoulder position, then lower it halfway to the waist and pause for about 5 to 6 seconds, and finally lower it slowly.
Hammer dumbbell bicep curl
The "hammer pose" is like holding a hammer up and down. How to do it: Hold a dumbbell with both hands, palms facing each other, feet shoulder-width apart, tighten your core muscles, keep your upper arms and elbows in the same position, and then curl the dumbbell to shoulder height.