Many men want beautiful biceps, but not everyone knows how to achieve it.
How do you pump up your biceps? This is one of the most frequent questions for fitness trainers. Men pay special attention to these muscles for some reason. We asked Alexey Zakharov, the coach of the premium World Class Red Side club, about how to work out the biceps muscles correctly and effectively.
How to train correctly in the fitness room. Instruction for beginners
The first tip: do not get hung up on biceps, especially if you are a beginner. If you train one muscle group too often, you will overload it and not get the desired result. It is better to do multi-joint exercises, and to supplement your training program with isolating exercises. If you are sure that you need to work your biceps harder, here are three exercises that will give excellent results. Just don't forget to rest and eat right.
Arm curls with wide grip
Biceps consists of two muscles: a long head and a short head. The first exercise we do with a wide grip is to load the long head. Doing this exercise you can lift the maximum weight on the biceps, which means the maximum load on the muscle. Watch your technique: the amplitude of the movement should be maximum - full flexion and extension of the arms. Perform 10-12 reps.
Arm bending with dumbbells without supination
The exercise stresses the brachialis, the muscle underneath the biceps that gives the illusion of biceps peak. The brachialis helps the biceps look bigger. Note that the arms are lifted alternately at maximum amplitude, without jerking and without supination of the hand, that is, without a top point extension. Perform 10-12 repetitions.
Arm curl with narrow grip in Scott Bench
The third exercise is done with a narrow grip and loads the short head of the biceps. Make sure the amplitude of the exercise is maximal. Perform 10-12 repetitions.
These three exercises are enough to effectively work your biceps.
Also, don't forget to eat right and take sports supplements.
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