Biceps is an important muscle group for muscle training. Many people like to start training with biceps when they first start working out. There are many biceps exercises, and most of them take a while to develop. So how do you think you can build biceps quickly? Let’s go take a look below!
Dumbbell curl
The action is very simple. Find a dumbbell that can handle a certain weight, use one arm to do knee bends, do 3 groups every day, 15 reps each time, and train the left and right hands alternately.
Dumbbell or barbell curl
Fitness with dumbbells and barbells will never go out of style. Grab a barbell of appropriate weight or two dumbbells and curl them with your palms outward. If you want it to be more challenging, slowly lower the barbell or dumbbell for at least 4 seconds, and you will immediately feel a muscle burning sensation. When doing dumbbell and barbell curls, start with dumbbell sets with a small weight, and then slowly build up muscle. After two months of training, you can challenge the super set. The weight should be gradually increased, divided into five groups, each group should be cycled 30 times, and the interval between each group should be 30 seconds.
Palm curl curl
Action essentials:
Hold a pair of dumbbells with your palms facing each other, and your body in the starting position of palm pressingpotential. Maintaining this position, curl the dumbbell up 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. This action is similar to rowing with dumbbells on your palms. It's just that curls are used instead of rows. When you lift the weight upwards, your core muscles have to tighten to keep your body stable. This action also has a first-class training effect on the abdominal muscles.
Supine Barbell Dips
We can help our biceps to be effectively exercised through barbell flexion and extension. We need to lie down, choose a weight that suits us, hold the barbell, use the biceps to exert force, thereby bending the arm joints, slowly let the barbell hang down along a certain track, and curl the barbell. It is recommended to do 5 groups at a time and 20 reps in one group.