There is a certain set of exercises that allows you to quickly and effectively pump the biceps brachii with dumbbells. Remember: biceps are made up of two parts: short and long.
It is necessary
- - dumbbells;
- - bench.
Instructions
Step 1
Take the starting position for this exercise. Stand up straight. Place your feet shoulder-width apart. Pick up dumbbells weighing 2-3 kg. Slowly raise your hand to your chest, turning your hand outward as you move. Slowly lower the dumbbell to the starting position. Repeat the exercise on the other hand. Continue exercising for 10-15 minutes. When performing this exercise, the biceps of the shoulder, trapezius and forearm muscles are maximally involved.
Step 2
To do the dumbbell exercise, take the starting position. Sit on the bench. Keep your back straight. Take dumbbells in your hands. Direct your palms towards each other. Slowly raise your hand to your shoulder. At the same time, turn your palm towards you. Having reduced the biceps completely, gently lower the projectile. Gradually turn the palm in the opposite direction. Repeat the exercise with the other hand. Lift the dumbbells alternately. At the end of the workout, lower the shells to the floor. Perform the exercise 10-12 times, 3-4 sets. When performing this complex, the biceps of the shoulder, the muscles of the shoulder girdle, trapezium and forearm are actively involved.
Step 3
When doing the exercise on an incline bench, take the starting position. Pick up dumbbells. Sit on an incline bench. Put your hands down, turning your palms towards each other. Keep your back straight without bending during the exercise. Gradually raise one hand, turning the palm towards you. Try to shorten your biceps as much as possible. Slowly lower the dumbbell down, rotating your palm in the opposite direction. Repeat the exercise with the other hand. Perform this complex for 10-15 minutes. Maintain weight control throughout the set. Do not use the force of inertia. Please note: the biceps should be stretched at the lowest point of movement.
