Sculpted biceps are the dream of any novice athlete. After all, the developed muscles of the arms clearly demonstrate the strength of their master. However, the desired volume can only be achieved with the help of intense training and a carefully selected set of exercises.
Instructions
Step 1
The first exercise to achieve good results is the standing barbell press. Stand up straight in a stable position. Feet should be almost parallel, only toes point slightly to the sides. Having taken the starting position, grab the barbell with a grip from below, placing your arms shoulder-width apart. Straighten up, lower the barbell to your hips. Be sure to watch your posture: your back should be straight. As you inhale, bend your arms, lifting the bar to your chest. Hold in this position for a few seconds, then lower the projectile again. Make sure that the elbows remain slightly bent, otherwise the load will not be distributed correctly.
Step 2
The reverse grip lifting of the bar places the main load on the muscles of the forearm. However, this is a must-have exercise for those who want to pump their biceps. Spread your feet shoulder-width apart, grab the barbell with an overhead grip, with your palms facing down. Raise the projectile from hip level to chest. At the same time, the elbows are pressed against the torso. At the top point, pause for a second, trying to tighten the arm muscles even more, and then return to the starting position.
Step 3
Building biceps mass isn't just about barbells. One of the best exercises is standing dumbbell raises. Spread your feet shoulder-width apart, grab the dumbbells with a neutral grip, and press them against your hips. In the starting position, the palms are facing each other. As you inhale, begin to slowly pull the dumbbells to your shoulders, bending your elbows. At about chest level, begin to twist the dumbbells so that at the top of the palms, "look" at the shoulders. Hold in this position, and then gently lower your arms down.
Step 4
The hammer allows you to develop a long bicep head that remains outside the range of many other exercises. In addition, by doing it, you also force the brachialis and brachioradialis muscles to work. Stand up and grab the dumbbells with a neutral grip in both hands. It is also important to monitor your posture during this exercise: slouching and drooping shoulders will negate all your efforts. As you inhale, lift one of the dumbbells to your chest. Try to tighten your biceps as much as possible. Lower the projectile slowly without relaxing your muscles. Then repeat with the other hand.
