How to train biceps and memorize these four basic movements

　　Building biceps is actually not difficult, as long as you know how to exercise biceps! So how to train biceps? What are the common biceps exercises? What should you do if your biceps want to be stretched and relaxed? The editor will take you to study hard!

　　How to train biceps

　　1. Ordinary dumbbell curling

　　Spread your legs shoulder-width apart. With your arms fully extended, pick up the dumbbells with your palms facing inwards. Curl to chest level. Start with two sets of 6 to 8 reps each time. Increase to three sets after a week or two. You can then increase the weight of the dumbbells. If you don't have dumbbells, you can also use kettlebells or barbells.

　　2. Oblique dumbbell curls

　　Sit on a fitness chair with a 45-degree incline, with your feet on the ground, your hands fully extended, and pick up the dumbbells. Lift one dumbbell at a time to shoulder width, arms fully bent, then slowly lower the dumbbell to the starting position.

　　Start with two sets of 6 to 8 reps each time. Increase to three sets after a week or two. After that, you will gradually get stronger and you can gradually increase the weight of the dumbbells. You may find that this exercise allows you to lift less weight than the previous exercise. It's actually pretty easy to explain: leaning your body makes the dumbbell harder to lift, so your muscles get a lot of work even with a small weight.

　　3. Concentrated dumbbell curls

　　Sit on an exercise bench with your feet flat on the floor, shoulder-width apart. Lean forward slightly, let your right elbow rest on the inside of your right knee, completely straighten your arm, and curl the dumbbell toward your chest, keeping your elbow in place. You can place your other hand on your other knee for balance.

　　4. Do pull-ups

　　This exercise may be difficult at first, but it's a great way to grow your biceps. Grasp the metal bar with both hands, shoulder-width apart, palms facing inward. Put your feet together and pull your body up with your hands so that your chin is higher than your arms, then slowly lower your body back to the starting position. Do two sets of 6 to 8 reps each time. Then switch to the other hand.

　　biceps stretch

　　How many biceps exercises should you do and how can you relax them? Stretching is a great option, but do you know how to stretch your biceps? Won't! That’s worth learning!

　　1. The stretcher uses a horizontal surface, such as a railing, a dance bar or the back of a chair. You can also practice with the door closed and the door handle. The stretcher stands (or kneels on one leg), with the upper arms straight and the palms facing inward, so that the upper arms are extended as far back as possible, keeping the body upright. Relax your extended upper arms on a horizontal surface or grasp the door handle.

　　2. Starting from the starting position, press your hands downward (i.e. flex your shoulders and elbows) and contract the biceps isometrically.

　　3. After isometric contraction, extend your upper arms further behind your back. In order to complete this stretching exercise, you may need to kneel down to a suitable position.

　　Where are the biceps?

　　It is located under the skin on the front of the upper arm. The upper part is covered by the deltoid and pectoralis major muscles. The muscle belly is fusiform. When the elbow is bent, its outline is clearly visible. This muscle has long and short heads, and the muscle bundles are arranged in parallel, making it a biarticular muscle.

　　Starting point: The long head originates from the supraglenoid tubercle of the scapula, and the short head originates from the coracoid process of the scapula.

　　Insertion point: The long head passes through the shoulder joint and descends through the intertubercular groove. It merges with the short head in the middle of the humerus to form a spindle-shaped muscle belly. The tendon inserts into the radial tuberosity and forearm fascia. (Reference website: wikihow)

　　Wonderful Recommendation: Do you know these three biceps exercise methods?