Even those who have never worked out should have heard of the biceps, which is a very important muscle in our arms. Many people start with the biceps when exercising. There are many exercises for the biceps, but many people always ignore the exercise of the inner biceps when exercising. So how do you think you should train the inner biceps? Let’s go take a look below!
How to train the inner biceps
Barbell Narrow Grip Curls
We can exercise the inner biceps through barbell narrow-grip curls. When we perform barbell narrow-grip curls, we first need to stand. We need to hold the barbell with both hands, and the distance between the hands is narrower than the shoulders. We The fingers need to be forward and the back of the hand needs to be facing your body. In this way, you can perform barbell curls. We can take a breath, and then use the biceps as the main force point to help us lift the barbell and lift the barbell to the chin. At this time, our biceps will get the greatest exercise effect. We can maintain this movement to complete the peak contraction, or we can directly return to the original state without maintaining the peak contraction. However, we must return to the original state slowly and not too fast.
Precautions for inner biceps exercise
1. The biceps is a muscle, but it is divided into a medial head and a lateral head. So there is no absolute guideline on which head to practice separately.You can only use some means to stimulate a certain head more. No matter how well you control it, the outer head will be stimulated to a certain extent when training the inner head, and vice versa.
2. Generally, the little finger and index finger are used as the standard. When training curls, if the little finger is higher than the index finger from the ground, then it is on the inner head of the main trainer. If the little finger is lower than the index finger, it is on the outer head of the main trainer. .
3. If you want to focus the exercise on the inner side of the biceps, the key is to give the biceps an external rotation torque. For example, when contracting at the top of the dumbbell curl, slightly externally rotate the wrist so that the little finger is higher than the index finger, which can increase the stimulation of the medial head. The same goes for barbell curls. Even if you can't rotate your wrist, you still need to give the barbell an external rotation force when holding the barbell. This can be controlled by moving your elbows inwards, so that the curls can focus on stimulating the medial head.