How to exercise Biceps There are some exercise methods, and among these exercise methods, some methods are suitable for women, and some methods are suitable for men. I believe there are still people who can exercise biceps for women. Know how to exercise. So, what are some biceps exercises for women? Let’s take a look at how to exercise the biceps brachii.
1. Upright dumbbell alternating curls
When curling, you should do it slowly. After the biceps are fully contracted, there should be a wrist turning movement to bring the little finger closer to the shoulder to further tighten the muscles. Then slowly let go and restore. Do not shrug your shoulders throughout the entire movement. Do 4 sets of 12 for one arm.
2. Pulpit Bench Curl
When lowering, lower to the bottom and consciously straighten the arms; when raising, keep the stool tight with your elbows, do not swing left and right, focus on the lower end of the biceps, use force to lift up, and drive the entire biceps. muscle contraction. Do 4 sets of 12 reps.
3. Upright Barbell Curl
Start fast and play slow. When lifting, give some explosive power; when lowering, control it and don't let the barbell take you away. After doing 12 reps with an overhand grip, immediately do 12 reps with an overhand grip. This is one set, do 4 sets.
4. One-arm dumbbell squat curl
Inhale, use the elbow joint as the fulcrum, and bend the forearms upward from the front of the legs. After reaching the "peak contraction" position, pause briefly. Exhale and slowly return to the starting position. When falling back, you still have to control yourself so as not to be carried away by the dumbbell. Do 12 sets on one arm, and do 4 sets.
5. Hammer curl
Hold a pair of dumbbells with your palms facing each other. Curl the dumbbell upward with your right hand to shoulder level. Lower the dumbbells to the starting position and perform curls with your left and right hands alternately. Do one set of 30 to 60 seconds, and increase the weight in each set, but do not use explosive power.
6. Lunge
Hold a pairStand naturally with dumbbells at your sides. Jump upward slightly, spread your legs in a lunge (left leg in front, right leg behind), and at the same time turn the dumbbell up to the shoulder position. Return to starting position and repeat (right leg in front, left leg behind). Do this 10 times, or do it for 20 seconds straight. When you feel exhausted, change to dumbbell lunges and do it at a faster speed for 4 minutes. Rest 10 seconds between sets and do 8 sets in total.
7. Alternate arm flexion
Essentials of alternating arm flexion exercise: Alternate arm flexion means that the two arms alternately bend forward and backward, so that both arms on one side are evenly exercised. Stand with your feet spread apart and flat on the ground. Hold dumbbells in both hands, hanging by your sides, palms facing inward.
Bend your right forearm to your chest and lift the dumbbell to shoulder height, with your elbow facing upwards. Lower your right arm and raise your left arm in the same motion without leaning back to help lift the dumbbell. If you need physical assistance to lift the dumbbell, it proves that the dumbbell is too heavy and you should lower the weight first.
8. Hammer action
Hold a dumbbell in each hand, palms facing inward. His hands dropped to his sides. Bend your arms and lift the dumbbells to shoulder height. The inside of your forearm should be facing inward.
9. Seated dumbbell external curl
Sit on a chair or bench. Holding a dumbbell in your right hand, hang your arm so that your elbow rests on your inner right thigh. Lift the dumbbells to shoulder height. Hold for 5 to 10 seconds, focusing on the rhythm of your breathing, then slowly lower. Repeat the same steps with the other hand.
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