Biceps are one of the first things that beginner athletes pay attention to during their workouts. Big, powerful biceps are every man's dream. In order to pump them up, dumbbells are recommended in their advantage. But if there is no way to use them, it is quite possible to swing biceps without dumbbells.
It is necessary
- - barbell
- - horizontal bar
- - E-Z bar
Instructions
Step 1
Use an E-Z barbell. Due to the nature of the curved bar, it provides a more comfortable wrist position than a straight bar. Take it with a straight grip. Stand straight with your shoulders back. Raise the bar until your fists touch your collarbone. Lower it slowly. Repeat this exercise for six sets of seven to eight repetitions.
Step 2
One of the possible ways to pump up the biceps is also a horizontal bar. With high reps and sets, and hanging weight from the belt, you can increase your biceps using either a straight or reverse grip. Grab the horizontal bar with a narrow grip and slowly pull yourself up, controlling the movement along its entire amplitude. The key to this exercise is focusing on doing it with the biceps muscles. Do seven to eight sets of ten to twelve reps each.
Step 3
In case both of the above methods are not possible, use a straight barbell. Pick it up with a simple grip and lift using the same technique as with the E-Z bar. Stretch your biceps with force. Do five to six approaches, each with eight repetitions.
