The biceps are one of the most visible muscles in the arm and the most popular training target. But to pump up biceps correctly, without being sprayed on other muscle groups, is quite difficult.
Basic exercises
The biceps press is the best workout for this muscle. Correctly, it is done as follows: the bar is taken at shoulder level, palms up. When doing this, make sure that your elbows are directed towards the floor, down, and the bar should be positioned so that it is directly in front of the hips. Tighten your abdominal muscles, then lift the bar up in a circular path so your forearms touch your upper arms. If you want to increase the load on the outer parts of the biceps, move your arms a little, if on the inside, spread them slightly wider than your shoulders. You can bend your knees a little, so the exercise will become much harder to perform, and you won't be able to help with your back. Remember to keep your back straight throughout the entire exercise.
Gradually increase the number of sets, but decrease the number of reps, increasing the rest time between sets. The weight, of course, should also increase. Don't chase extreme weights. 5 kg pancakes on each side will be enough at the initial stage, and you will develop a technique that will allow you to perform the exercises slowly and calmly, working out the muscle fiber. Take your time, do all the movements smoothly.
Remember that bar and dumbbell exercises are the best way to work that particular muscle group. Add some variation by using a curved bar instead of a straight grip, moving your arms closer to the center. So you will very soon feel tension in your biceps. The basic rule is not to help with your back and not to jerk when lifting, which negates all the benefits of doing the exercise.
Additional exercises
Sit on the edge of a bench (chair, if you are exercising at home). Take a dumbbell in your right hand and press your elbow against the inner thigh of your right leg. Next, bend your arm closer to your shoulder. After a short pause, extend your arm, returning to its original position. Change hands through the approach.
Another exercise. Stand straight with dumbbells at your sides, palms facing up and forward. As you exhale, gently bend your arms, hold them for a second at the top point and smoothly return to their original position. Repeat 12-15 times, do 4-5 sets.
Traditional exercises like chin-ups also work on the biceps, albeit to a lesser extent by involving other muscle groups. But this is not a reason to give up pull-ups. The bars have a similar effect.
Finally, do not forget to warm up, ensure blood flow to the muscles before starting the workout. If you want confidence and are using heavy weights, then use belts for belaying. If you have back problems, wear a belt.
