20 Biceps training movements do you know

Some people know about biceps, and there are many movements for how to practice biceps, and the training effect of these movements is very good. I believe some people still know what the biceps training movement is. So, what are the introductions of 20 biceps training movements? How many do you know? Let’s learn about them together!

1. Pushups

Pushups are movements that we often do, but at the same time, this movement is also a very effective movement for us to exercise biceps on our arms. At the beginning, we support our hands on the ground, and at this time, only our toes and our hands touch the ground. Then we bend our elbows to let our body bend down and keep it parallel to the ground, and our body always maintains a straight line. Then lift your arms up slightly to make your body move away from the ground, and then start the downward movement again and complete push-ups. There are 30 movements in one group, and you can perform multiple sets every day.

2. Backhand narrow grip pull-ups

The biggest difference between reverse grip pull-ups and pull-ups is the direction of the palm. The reverse grip here requires the back of the hand to face forward. Also, choose a horizontal bar. The height of the horizontal bar is not required. If you are high, you can straighten your legs, and if you are low, you can bend your legs and cross your legs. Control it with the contraction force of the biceps and back muscles, slowly bend your arms, raise the center of gravity of the body, so that the biceps and back muscles are in the peak contraction position, stay for a few seconds, and then control it with the tension force of the biceps and back muscles, straighten your arms, and slowly Restore to the starting position, repeat this until exhausted.

3. Plank support

At the beginning, we touch the ground with both hands, elbows and toes, so that our bodies can be kept on the ground and parallel to the ground. Pay attention to tightening the hips, and the waist and abdomen cannot be sunken downwards. Keep this action to maintain for more than 30 seconds. This action can exercise the muscles of our body, and at the same time it is very effective in training our arm muscles, and it can also test our endurance.

4. Backhand wide grip pull-ups

The most test of pull-ups is our arm strength, especially the backhand wide grip pull-up movement has a greater difficulty coefficient, so that the exercise effect is also better. At the beginning, we both Holding a single rod with a wide hand, our hands are held in the reverse grip, that is, the palm of our hands is facing ourselves, and the distance between the two hands is wider than that of the shoulders. At this time, we adjust our state and exert force, use our arms to force upwards, so that our bodies can stand upwards until our chin can exceed the single rod. Then slowly relax and retract the movement.

5. Wide-distance push-ups

The wide-distance push-up movement is slightly more difficult than the standard push-ups, but the exercise effect is also better, and it also has a good exercise effect on our back muscles. At the beginning, we open our hands wider than our shoulders, and at this time we bend our hands down and make our bodies close to the ground, keeping our bodies in a straight line. At this time, our arms are again Reduce the degree of bending so that our bodies can stand up. Repeat the push-ups for 3 sets, each set of 50.

6. Chair bend arms

This action requires the use of the bench to complete the movement. At the beginning, our hips are leaning on the bench, and our legs are straightened, but our arms are bent. At this time, we straighten our arms, let our arms straighten, use the strength of our arms to make our hips leave the chair, and keep our arms straight. Next, lean your hips down on the chair, and then relax and start moving again. Complete 20 sets of movements at a time, and complete 3 sets at a time.

7. Dumbbell Curl

Dumbell Curl exercise requires everyone to stand on the ground first, and the back must be Only by straightening can you achieve the effect. During this exercise, the body cannot move randomly. It is best to grab the dumbbell with one hand and grab the other with the same hand. The hand that holds the dumbbell should also ensure that the elbow does not move. The next step is to make the arms bend like the shoulders and lift the dumbbell. In this process, even breathing is the most important thing. Whether during the process or at the end, you need to make the breathing rhythmically to achieve the effect. This action can also be exercised normally for novices because it is not very difficult, but if you practice for a long time, don’t do this action again. This action will give people a smaller effect.

8. Dumbbell curl sitting position

At the beginning, our bodies are sitting, straightening our chest and tucking our abdomen, and lifting one dumbbell with our hands. At this time, we are in a straight arm state. At this time, we adjust our breathing and lift our arms up from both sides of our body until the dumbbell is lifted to our shoulder position. Then we relax and put the dumbbell back to our original position and start working again. Each group performs 30 times, insisting on completing three sets of movements every day. We must ensure our concentration during the process of completing the movements.

9. Standing dumbbell lifting

9. Standing dumbbell lifting

Stand Dumbbell lifting

Stand Dumbbell lifting is suitable for us to exercise at home, and even newbies can complete it well. At the beginning, our bodies are showing that our legs are together, standing on the ground, and maintaining a chest and tucking our abdomen. At this time, our arms are held Hold a dumbbell. After we adjust our state, lift our arms upwards and bend our elbows until our forearms are raised to our shoulders. At this time, we put our arms back, perform four sets each time, and complete 8 movements in one set.

10. Dumbbell holding curl

In the process of dumbbell holding, the body also needs to stand, and the back also needs to stop. These are all necessary in three exercises. If we do not match, we cannot stop. We cannot exercise. Keep our headwear in front of us. We must have a concentrated mind in our hearts and pass the movements in our hearts, so that we will not make mistakes when we do it later. During exercise, the elbows cannot move their vision, but if we turn the dumbbells toward our shoulders When the part is bent, it may still move a little, so we require that the amplitude of our movement should be as small as possible. The amplitude of our movement can also maintain the stability of the body. When the body slowly exerts force, we can exercise the biceps well.

11. Curl static exercises

No load static exercises are very helpful for depicting the lines of biceps. In fact, it is generally used to supplement the exercise after dumbbell curl exercises. During the movement, you need to curl very slowly, relying entirely on muscle contraction strength. During the movement, the biceps will feel tight and forceful. Try it and you will find that your biceps without loading can still be effectively trained.

12. Inclined curl

Make sure that every time The second biceps training includes a bevel curl, which can provide a combination of force and isolation that other postures cannot do. When the elbow joint is supported, it is a bevel exercise, but because the shoulders are also supported, it is an isolated exercise. Use the cushion to curl from two different angles. When the cushion remains inclined, use the support of the cushion to pull the body back to create more leverage; when the cushion is vertical, the arms are straight down, and the leverage effect is reduced, which forces the exercise to be done more isolated. The bevel curl should be done with a single arm and dumbbell, or with a double arms and a barbell or a crank barbell. Dumbbells can turn you to the palm of your hand up or perform a straight grip curl, stimulating different areas of the biceps. When using a barbell, all the pressure is applied to the biceps. On the muscles.

13. Barbell curls

Biceps training rarely uses complete barbell curls to the end. Five sets of exercises, 8 times in the first set, and 6 times in the next 4 sets of exercises. Each set uses the maximum weight possible, without cheating the rules, but let the biceps do all the work. It is often done with barbell curls that do incomplete movements with 70% of the maximum weight of the barbell curl. This is an anti-traditional approach, but the biceps are like an explosion after each exercise. The specific approach is to sit on a stool and make sure that the lever does not lower the lever to touch the thigh. Close your eyes and do it constantly until you can't stick.

14. Sitting, leaning over and lifting your arms

At the beginning we are in a sitting position , and bend down and open both legs. At this time, we hold the dumbbell with one hand. Sag naturally sags and put them down. At this time, we lift our arms upwards and rise can naturally appreciate. The arms bend until the hands fold into a stacked state. Then, relax your hands naturally and start working again. Each set of actions is completed by 8 newbies. It is recommended to do 4 sets, with the spacing between the groups of 30 seconds, and then change the other hand to complete the movement.

15. Door handle pull-up

Door handle pull-up means using the door handle to do pull-up movements, because many people cannot find the horizontal bar to complete when exercising at home or bare hands, so you can use the door handle to use the door handle. However, be careful that the load-bearing force of the door handle must be sufficient, otherwise it will be easy to get injured. At the beginning, we hold both hands. The two door handles in front and behind the door allow our bodies to leave the ground. At this time, the arms are from bent elbows to straighten. Until the arms are straightened, we bend our arms and let our bodies downwards. We must always keep our toes off the ground. Complete 20 at a time, and we can perform three groups every day.

16. Resistance forearm curl

This exercise also requires help from others, because during the exercise, although we do not use exercise equipment, in order to prevent the exercise effect from being smaller, we should let others help us fix our bodies. During this exercise, it is best to let friends fix our bodies with their hands on the left, and on the other side, we can make dumbbell curls with our hands. Do it, just make a curl, not that you must hold a dumbbell. Of course, if you have sports equipment, it is also very good. This will be able to exercise the biceps on the right. Next, you need to change hands to exercise.

17. Upright barbell curl

At a quick rise and slow release. When lifting up, give some explosive force; when lifting down, control it and do not be taken away by the barbell. If you are holding it with 12, hold it with your backhand and do 12. This is one set, do 4 sets.

18. Stand upwards

Hold a pair of dumbbells on both sides of your body, stand naturally. Jump upwards and spread your legs in a stairs (front of the left leg, back of the right leg), and turn the dumbbell upwards to the shoulder position. Return to the starting position, and repeat (front of the right leg, back of the left leg). Do it 10 times, or 20 seconds in a row. When you feel exhausted, change to dumbbell squat and do it at a faster speed for 4 minutes. Rest for 10 seconds between groups, do 8 sets in total.

19. Sermon stool curl

When lowering, put it down to the bottom and consciously straighten your arms; when lifting up, tighten the stool with your elbows, do not shake left and right, focus on the lower end of the biceps, lift it up forcefully, and drive the contraction of the entire biceps. 12 sets, do 4 sets.

20. Reverse pull-ups

Everyone should be very familiar with the movement of the top body, and pull-ups do not require too many sports equipment, only a horizontal bar, and you can find the horizontal bar in the community. If you really don't have one, you can also do it in the door frame at home. Normal pull-ups are used to move the palm forward, and this action uses the reverse grip technique. This is actually because the reverse grip is the best way to stimulate the biceps, so when doing pull-ups, other parts have not changed. It is just to change the direction of the hand. There is no requirement for the distance between the hands. It only needs to be wider than your shoulders and maintain comfort. Other parts are the same as normal pull-ups, without any changes.

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