How to shape the biceps

Brachial muscle

Located on the lower part of the biceps, if this part of the muscle is well developed, it can make the biceps more prominent.

Brachial radial muscle

Slim and long-shaped, it can help the arms and forearms bend and flip.

Perfect biceps>When exercising, you can consciously exercise the biceps when doing exercises for other parts of the muscles. For example, when you are doing pull-ups and rowing to exercise your back muscles, your arms are actually in a state of motion. At this time, you can use the method of reverse grip and making the distance between your hands less than the shoulder width to increase the intensity of your exercise, so that the biceps are fully exercised. To increase the intensity of your exercise, add ZOTTMAN curl to the exercise. This classic exercise can fully exercise the biceps and surrounding auxiliary muscles. Meat group.

Practice method

ZOTTMAN curl

·Lying on a 45-degree tilted bench, holding dumbbells with both hands. The weight of dumbbells should be lighter than when you usually do 12 times of bent arm exercises, about 5-10 pounds. The holding position of both hands should be reverse grip (the palms are facing forward).

·Doing bend arm exercises, the dumbbells are facing shoulders Move.

When the dumbbell moves to the highest point, rotate your wrist with your palm facing down.

Slowly put down the dumbbell. When the dumbbell falls to the lowest point, flip your wrist back to the reverse grip position. Repeat exercises for 3-4 groups, 6-8 times per group.

Stretching exercises

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