There are many exercises, and different exercises help us in different ways. Therefore, when we exercise, we must choose suitable movements, so that the exercise effect on us will be more obvious. For example, there are actually many ways to exercise the biceps, so we need to choose the right one. Let’s take a look at the fastest methods and movements to exercise the biceps.
Upright dumbbell alternating curl
This action requires us to stand and complete it. At the beginning, we both Stand with your legs shoulder-width apart, back straight, chest raised and abdomen drawn in. After we have adjusted our condition, we can start exercising. You need to hold a dumbbell in each hand. First, we bend our left hand so that the dumbbell can be close to our chest. At this time, the arm is fully bent. Next, let's relax this hand and change the right hand to perform the same action.
Backhand pull-ups
When we do pull-ups every day, we usually hold the single bar with our forehand, with the back of our hands facing directly in front of us. At the beginning of the movement, we use both hands and chest muscles to exert force at the same time, which can make our body rise upward and make our chin position exceed the single bar. Then relax the body and let us relax naturally.
Rope pull-down
This action is done with the help of a rope. The rope is fixed at the beginning, and at this time our body stands straight in front of the rope. At the beginning, we grab both ends of the rope with both hands. At the beginning of the movement, our arms and chest exert force together to pull the rope down to a position closer to our body, then relax and start the movement again. Insist on completing 15 movements as one group each time, and you can perform 3 groups at a time.
The above is an effective exercise method for biceps brachii. It can be done daily in our lives. It can effectively achieve the exercise effect, make our arms more powerful, and the arm muscle lines can also be strengthened. Become more beautiful and look healthier.