Pumped up biceps are beautiful, fashionable, stylish and attractive. There are several exercises that can help you build your biceps in no time. In addition, when performing these exercises, the muscles of the forearms, back, pectoral muscles, latissimus dorsi and even abdominal muscles are loaded. Thus, by performing exercises for the biceps, you can pump the whole body, with the exception of the legs.
The first exercise differs from the others in its accessibility. These are pull-ups. All that is needed is a horizontal bar. Currently it can be found in every courtyard. In extreme cases, in the courtyard of the nearest school. It is necessary to pull up by grasping the bar with your palms towards you.
You will need a gym to complete the next two exercises. Unless, of course, there is a barbell and a dumbbell at home. Biceps pumping with a barbell is the most common option. This equipment is used by all athletes. It doesn't matter if it's a straight bar or a barbell with a curved bar.
The third exercise is recommended in cases where there is no barbell. The dumbbell is lifted in turn. First with one hand, then with the other.
For more advanced athletes, it is recommended to do exercises for biceps with a barbell, and then with dumbbells. Some, after such a complex, add pull-ups on the horizontal bar, but this is already overkill. At least you should not do this in the first months of class.
All exercises are performed in three sets with a break of two to three minutes once a week. Do not forget to warm up before doing any of these exercises. The first approach is also warm-up and is performed with light weight.
