Biceps exercise plan: 4 movement recommendations

As the name suggests, biceps are divided into two heads (long head, short head)

　　　The exercise of biceps mainly revolves around the word "flexion of elbow"! The main function of biceps is arm flexion! (Contrary to triceps)

　　There are many movements involving flexing the arms, and the specific movements are divided into single joint and multi-joint movements!

　　A variety of upper limb pulling movements with multiple joints! Rowing, pull-ups, etc.

　　A variety of curls with single joints: bars Bell curl, dumbbell curl, hammer curl, concentrated curl, etc.!

　　In the exercise plan, multi-joint movements should be given priority, single-joint isolated movements are used as an auxiliary!

　The following plan includes a total of 4 training movements! 2 multi-joints (reverse grip pull-ups, reverse grip barbell rowing) 2 single joints (priest stool curl, hammer curl)

　　Action 1: reverse grip pull-ups

　　Turning up is recognized as a trump card for practicing back muscles, but many people ignore it A little bit: Pull-up is also the best movement for practicing biceps.

　　Most fitness players also insist on training biceps through curl exercises. Day after day curls will not bring you extra benefits! Isolated movements are always very limited for overall development

　　Using reverse grips and narrow distances will make your biceps very strong.

　　Event 2: Narrow grip reverse rowing

　　Reverse rowing is a complex movement with great difficulty, requiring a back, Core and forearm cooperate with each other. Through a narrow grip, you can train more directly to the brachialis and brachioradialis muscles.

　　First let the height of the barbell be approximately at your butt, then sit under the barbell, hold the distance between your hands (it is best to be shoulder-width). After tightening your body, make your butt off the ground.

　　Try to be in a straight line as far as possible. Then pull your body with your hands, let your chest approach the barbell, stay for 2 seconds and then slowly lower it.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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