Four ways to ruin it. Biceps exercises - the best selection of the most effective

Every man who comes to the gym thinks about powerful arm muscles. And first of all, he draws attention to the development of the biceps flexor muscle - the biceps. How to properly train this part of the arm and what exercises for the biceps are the most effective? Read about it in our article.

Before considering exercises for pumping biceps, let's refresh our anatomical knowledge. Biceps is a small muscle group that is involved in flexion of the arm at the elbow joint. It has a lever structure, which means that the closer the weight is to the hand, the more you need to strain to pump.

Another important feature is that the biceps is not a single muscle, but a complex of closely intertwined muscle groups:

1. Short head. It is she who is pumped with classic exercises for pumping biceps. Responsible for the most natural weight lifting for the body with the hands turned towards the athlete.
2. Long head. The main muscle head that gives the biceps mass and strength. Responsible for lifting weights when the hand is supinated down.
3. Brachialis. The muscle located under the biceps flexor muscle is responsible for lifting weights during supination of the hand.

Note: the brachialis is not actually a biceps muscle, but if you want to increase the peak of the biceps or use mass exercises, you need to pay special attention to pumping it.

To achieve maximum strength and mass, focus on a particular muscle group, and pump both heads and brachialis separately.

Principles of training

To correctly compose a complex for biceps, remember the simple principles of its training.

1. Despite the absence of basic exercises for working out the biceps flexor muscle, it is worth using basic traction, which together allow you to pump blood more intensively into the biceps and increase it in volume.
2. To pump the biceps, it is enough to use one projectile.
3. The order of pumping heads should be as follows: first a short head, then a long one. And only at the very end - work with brachialis.
4. Biceps is a small muscle group that is not designed to perform intense and long work. Therefore, for pumping it, it is better to use multi-repetition pumping-style complexes.

Exercises

Consider the main muscles used for pumping the biceps.

Exercises	Load type	Major muscle group	Auxiliary muscle group
Lifting dumbbells for biceps while standing with tassels up	insulating	Short head of biceps	Lumbar muscles
Lifting the barbell for biceps standing with tassels up	insulating	Short head of biceps	Rhomboid + trapezoid
Lifting the kettlebell for biceps while standing with tassels up	Basic	Brachialis + short head of biceps + brachialis	All back muscles + quadriceps
Basic	Short head of biceps + brachialis	Trapeze + diamond-shaped latissimus + abs + deltas
Lifting dumbbells for biceps sitting with tassels up	insulating	Short head of biceps	front deltas
Lifting the barbell for biceps sitting with tassels up	insulating	Short head of biceps	front deltas
Lifting the kettlebell for biceps sitting with tassels up	insulating	Short head of biceps + brachialis	front deltas
Lifting the barbell for biceps in the Scott bench with tassels up	insulating	Biceps Peak	—
Lifting dumbbells for biceps standing with tassels down	insulating	long head of biceps	Lumbar muscles
Lifting the barbell for biceps standing with tassels down	insulating	long head of biceps	Rhomboid + trapezoid
Lifting the kettlebell for biceps standing with tassels down	Basic	Brachialis + long bicep head + short bicep head	All back muscles + quadriceps
Bent-over barbell row	Basic	Brachialis + long head of biceps	Trapeze + diamond-shaped latissimus + abs + deltas
Lifting dumbbells for biceps sitting with tassels down	insulating	long head of biceps	front deltas
Lifting the barbell for biceps sitting with tassels down	insulating	long head of biceps	front deltas
Lifting the kettlebell for biceps sitting with tassels down	insulating	long head of biceps	front deltas
Lifting a load over the knee	insulating	Brachialis	—

Basic

Consider the basic basic exercises focused on pumping the biceps:

1. reverse grip.

Why are these exercises considered a good base for the development of biceps? Only they involve more than one articular ligament, which allows you to get the base load with maximum fatigue, stimulating the body and thereby increasing the size of the biceps.

The Arnold-style bicep curl has long been considered a bad cheating technique. It was not recommended for beginners because of the risk of serious back injury. However, already in the 90s this exercise received a second life in gyms. It's all about using an athletic belt to reduce injury while performing.

The exercise technique is practically the same as the classic bicep curl:

1. Take the projectile with a direct grip with the brushes up. It is preferable to work with a barbell in this exercise.
2. Slightly bend back.
3. With a sharp impulse, push the projectile forward with the help of deltas.
4. Using the strength of the biceps, raise the projectile to the peak phase of the amplitude.
5. Hold in the peak phase for 1-2 seconds.
6. Lower the projectile slowly.

As you can see, the main difference of this exercise lies in its impulse structure and the use of back muscles, which take up to 20% of the load. Due to this manipulation, you will take weights 30-40% more than your original workers. This technique perfectly works out both heads of the biceps, and after pre-fatigue even affects the muscles of the brachialis.

Deadlifts are traditionally considered back exercises. However, when correct use in this movement, it is easy to use the short head of the biceps, shifting up to 60% of the load from the widest.

1. Lean behind the bar, keeping the arch in the back.
2. Take it with a grip half a palm closer than the average grip on each side.
3. Pull the bar while holding the deflection.
4. The movement should be performed not in the shoulder joint, but in the elbow, which radically distinguishes the load from the classical traction.

Arriving at the gym, people immediately go to the simulators, barbells and dumbbells, forgetting about the kettlebell component. It is due to the changed center of gravity and the use of a reverse grip for lifting that with the help of weights you can develop all three heads of the biceps, use the psoas muscles and front deltas. Thanks to the multi-joint exercise with an emphasis on the load on the long head of the biceps, you will get a serious expansion of its capabilities.

1. Take the projectile with a direct grip with the brushes down.
2. Slightly bend back.
3. With a sharp impulse, push the weight forward with the help of deltas.
4. Turning the brush in the process of lifting, raise the weight to the upper amplitude.
5. Hold it in the peak phase for 1-2 seconds.
6. Lower the projectile slowly.

Bundles of beginner athletes, as a rule, are not prepared for such a load. Therefore, it is better to take a weight of 8 kg. DO NOT use a 16kg kettlebell in your first year of training because of the difficult technique and the risk of back injury.

insulating

Due to the small volume of the muscle, it is easiest to develop it with the help of a complex with predominantly isolating exercises. All of them have a similar technique, and differ only in the position of the brush. Therefore, we will consider them in groups.

• Standing barbell/dumbbell curl.
• Lifting the biceps of the barbell / dumbbell while sitting.
• Barbell/Dumbbell Curl in Scott Bench.

Standing barbell/dumbbell curl

This exercise is considered the easiest to master and allows you to gain basic bicep strength. It must be performed in compliance with the amplitude and the number of repetitions of 7-12. Great for pre-tiring.

1. Take a projectile. The position of the brushes determines which head the focus will shift to. If the brushes look up, the short head is predominantly working. Down is long. On top of each other - brachialis.
2. Slowly raise the projectile to a peak, without jerking and moving the back.

Extending the arms at the elbows increases the load during repeated lifting, shifting it from the muscles to the tendons, which does not allow you to work harder and threatens with injuries when working with large weights.

Barbell/dumbbell curl while sitting

A biceps exercise program often includes seated variations of the previous exercise. They are more effective, but less comfortable due to changes in range of motion and back position. The main task is to minimize the risk factor by moving the back. This allows you to more accurately observe the technique and work out the muscle groups more deeply. The technique is completely identical to the previous version.

Barbell/Dumbbell Curl Scott Bench

If you don’t know how to do bicep exercises correctly and don’t want to ask the instructor about it, use the Scott bench. Design features projectile allow you to completely turn off not only the back muscles, but also the deltas, so you get a concentrated biceps workout. It is preferable to train with a W-shaped bar so that the load is evenly distributed among all muscle groups.

The technique of performing the exercise implies the presence of a partner.

1. Sit on a bench, rest your hands just below the elbow joint on a special pillow.
2. Take the projectile from the partner's hands.
3. Raise the projectile with a sharp movement.
4. Hold it in peak condition for 2-3 seconds.
5. Lower it down as slowly as possible, not fully extending the arm at the elbows.

How to train

How many exercises to do for biceps in one workout? The answer to this question depends on the type of activity itself. If you are profiling a biceps workout and want to speed up your result, set aside a separate day for it in the split:

• 1 exercise should always be basic to create maximum pre-fatigue.
• Exercise 2 should allow you to work out your arm with maximum weight. For this, a concentrated standing bicep curl is perfect.
• And you always need to finish the workout with Scott's bench.

An effective training program

To effectively work out the biceps flexor muscle, use the classic programs.

Program	How often	Incoming exercises
Basic + specialization	2-3 times a week, depending on the intensity of the base. Between workouts at least 1 day of rest.	3*8 Bent over row with hand supination 5*20
Split back + biceps	No more than once a week, evenly distributed with other training splits	Bent over 5*20 Deadlift 5*5 Lifting for biceps while standing 5 * 20 Curl for biceps in Arnold style 3 * 12 Concentrated lifting for biceps 5 * 5
Home	Every day	Reverse grip pull-ups 3*max Lifting dumbbells for biceps while standing 5 * 20 Lifting dumbbells for biceps sitting 3 * 12 Concentrated lifting of dumbbells for biceps standing 5 * 5

Results

Biceps training for many athletes is the main goal in the gym before the summer season. But in order for the biceps to be really big, do not forget about the basic exercises for the back and legs. Despite the presence of specialization, up to a certain point, the muscles will grow along with the mass, which is developed precisely by the classical base: deadlift; bench press; heavy squat.

Many people think that big biceps are the result of long, grueling workouts. But do not hastily put your goal on the back burner. In order for the arms to begin to grow in volume, 5 exercises are enough!

Big biceps are what almost all men who are interested in dream about. All they need is to build as much muscle mass as possible. After all, often the effectiveness and success of training is measured by the size and shape that athletes were able to achieve. For many, it is the biceps that become the muscle for workout number 1, so it takes a very long time to endlessly search for the best exercises to increase biceps. - one of the most "famous" muscles. Even children bend their arms in front of a mirror or in front of each other to show who is stronger and more important. When someone asks you to demonstrate strength, they don't want to look at the chest or back - they want to see the biceps. These muscles have long been used to estimate a person's total muscle mass, and for those looking to increase the size of this area, there are special training, which must be performed to maximize the biceps.

Of course, these exercises are not effective enough on their own. It is best to include them in an overall program designed to train the whole body. Get started with the top five exercises for bigger biceps!

Anatomy of the biceps

Before starting any program, you need to be familiar with the structure of the muscles you are going to work with and what role they play in your Everyday life. This knowledge will help you the best way use and manage your muscles while performing the 5 best free weight bicep exercises. To provide optimal training for the biceps.

The biceps is made up of three main muscles, the biceps brachii (biceps proper), the brachioradialis, and the brachialis.

The biceps brachii is a portion of muscle tissue associated with the forearm bone. It gives rise to the movement of the scapula and runs along the anterior part of the humerus (upper long bone of the shoulder). The biceps themselves make up about 1/3 of the muscle mass of the upper arm.

The shoulder muscle is the smallest. The movement of this muscle pulls the arm forward and away from the body, which is involved in many exercises, not only those that allow you to pump and increase the biceps.

The shoulder muscle is the muscle that crosses the elbow joint. It originates at the bottom of the humerus and runs along the ulna. Its function is to flex the elbow, however, the brachialis muscle is not involved in the pronation of the forearm (rotation). More about anatomical features biceps you can read.

How to pump up biceps with a barbell and dumbbells

Intermediate Biceps Workout

If you have already worked out the whole body, it's time to move on to real "male" loads! Do this advanced biceps workout.

Advanced Biceps Workout

* — The service is under beta testing

Huge biceps inspire respect and are admired by others, however, biceps are only a small part of the main muscle groups that shape your body. In order for each muscle to work properly, it is necessary that the surrounding muscles train at the same level.

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Take 4 capsules 1-2 times daily.

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• Before training and after it. On rest days, add another serving.

Many men want to have powerful and massive arm muscles. But not everyone can do it. And it's not even about genetics.

In order to build big muscles, you do not need to take anabolic steroids and consume an unlimited amount of cottage cheese and meat every day. Of course, nutrition is one of the main factors. But the main thing is training.

Many novice athletes make two gross mistakes when training biceps: they work with large weights, violating the technique of doing exercises, or they start too early. pumping”(this is what bodybuilding language calls training “for mass”, with a large number of sets and repetitions with small weights).

How to pump biceps correctly

In any exercise, you need to not only work hard, but also technically correct.

Of course, at a more advanced level, cheating (the scientific name for movement with a controlled violation of technique) will be useful, but at the initial and intermediate levels, it will not be at all.

Many "stars" of bodybuilding often resort to the "wrong" approaches. For a mere mortal, such "exploits" are simply useless. Biceps that are not used to heavy weights simply will not respond correctly to such training. In addition, such exercises can lead to microtrauma - from stretching the muscle itself to damaging the joint.

The biceps is a biceps muscle that performs two functions - flexion of the elbow and movement of the forearm. The main part of the biceps is the long head. It is used to the maximum in all exercises for the biceps. With a short head (brachialis), the situation is more complicated. For the development of brachialis, special exercises are needed where the elbow is bent, but the long head practically does not work.

The biceps respond well to sets with an average number of repetitions - from 5 to 8. But at a certain level - when the trainee is already accustomed to training and can withstand heavy loads - approaches with no more than 5 repetitions will be more useful for the biceps. This is necessary in order to to more heavily load the tendons and ligaments. Without the development of strength (it is the ligaments and tendons that are responsible for this development), it is impossible to develop a quality mass. You can pump up the biceps with a large number sets with a high number of repetitions, but such muscles lose quality - in that, when training is abandoned, they disappear much faster than they appear. With high-quality muscles, the situation is quite different.

The best exercise for biceps is barbell curls for biceps

Standing barbell curl is the best exercise for developing the biceps. It is useful for everyone, regardless of body type and shape of the biceps. But this exercise will not bring any results if it is not performed correctly. Even in the "cheating" period, you need to allow the slightest error in bending your arms. Everything else must be infallible.

When lifting the barbell for biceps, you need to stand straight, without arching your back “on the line”, but not slouching. Legs - shoulder width apart. At the top of the movement, the bar should not touch the chest. There should not be long delays at the bottom point. The ideal bicep pace is 120. 1 is one second up, 2 is two seconds down, and no hold down.

Some athletes like to use curved bars when training their biceps. Such bars are more comfortable, but for experienced athletes they are not effective enough. With such a neck, the long head of the biceps is not involved along the entire length. On the initial stage- when you need to master the technique of the exercise and get used to the load - such a bar will be very useful. But for those who are already ready for serious training, a straight neck will be much more useful.

Biceps exercises with dumbbells

Dumbbells may well replace the barbell when working on biceps. All exercises performed with a barbell can be successfully replaced with similar exercises with dumbbells. And for those whose biceps are oblong, dumbbells will even be more productive.

The longer the biceps, the more it should be stretched at the bottom point - for more power emphasis. Therefore, it is better for owners of oblong biceps to prefer lifting dumbbells for biceps, sitting on a bench with an inclined back. The back of the bench should be tilted back at a slight angle.

The procedure is the same as in lifting the barbell:

• the back is straight, but without unnecessary tension;
• movement is carried out due to the effort of the biceps of the arm, and not due to the inertia of the elbows and shoulders.

For those whose biceps are short, classic dumbbell bicep exercises will be productive:

• Lifting dumbbells while standing.
• "Hammers".
• Lifting dumbbells sitting on the Scott bench.

The last exercise is for the development of the abdominal muscles. For those whose biceps are not yet strong enough and massive, it is better to leave dumbbell lifts on the Scott bench for later.

Also, in terms of effectiveness in the development of the “peak”, the previous exercise is not inferior to lifting dumbbells for biceps, standing in an incline and partial lifts.

How to pump up biceps on the horizontal bar

For those who cannot afford training in the sports complex, pull-ups can be recommended for pumping biceps. Pull-ups for biceps should be performed a little differently than classic pull-ups.

The grip should be reversed, and the width between the palms should be no more than 8 cm. The eccentric part of the exercise (lowering) should be slightly shorter than with regular pull-ups, and the concentric (lifting) should be to the point where the chin is at the level of the crossbar.

With the number of repetitions and the number of approaches here is the same as in athletic training. At the initial level - at least 5 sets of 8-10 repetitions. Then, a little getting used to the power loads, you can move on to more advanced training - pull up with weights, 6-8 repetitions.

Mass training biceps

In order to pump up the biceps faster, you need to fulfill several conditions.

• Take the initial course - to prepare the muscles for hard work.
• Train smart and to the fullest.

Specialized techniques - supersets, tri-sets and other programs - will work flawlessly if you give all the best to them and do not start them ahead of time.

With such techniques, it is extremely important to prevent cheating. Otherwise, all efforts will be wasted. With supersets, you need to rest as little as possible. Perfect option- do not rest at all. But for those who are trying the "super technique" for the first time, 30 - 40 seconds of rest can be allowed. The first exercise should be compound, and the second - isolating. In this case, the first exercise will be a barbell curl, or its variations with dumbbells, and the second exercise will be a curl for biceps, sitting on a Scott bench.

You should not perform the second exercise "hammers" or similar exercises. Such exercises are for the brachialis (short biceps muscle). For those who have difficulty developing brachialis, it is better to do special exercises on another day.

In the first exercise, you need to perform no more than 6 repetitions, with the appropriate weight. In the second, the number of repetitions should be more. In general, low to medium rep sets are needed to develop mass. But in the second exercise of the superset, the number of repetitions should not be lower than the average - because this is a "secondary" exercise, for pumping the muscle with blood.

Tri-sets- also a good technique for pumping biceps. But it is better to resort to it when the massive biceps need “polishing”.

Biceps Relief Exercises

To give relief to the muscles, you need to perform many sets in in large numbers repetitions and with small weights.

But in order not to turn “drying” workouts into “pumping” ones, you need to approach this issue competently. The best option for this case is three-sets. The first exercise is basic, with the number of repetitions not more than 6, the second is isolating, in a high number of repetitions, the third is basic, but taking into account the shape of the biceps. That is, the owner of short biceps should perform the third exercise barbell lifts on the Scott bench, or dumbbell lifts in a standing position. For those who have oblong biceps, the best final exercise of a three-set is dumbbell raises on an incline bench.

The number of repetitions in the final exercises of the three sets is above average. Although these are basic exercises, their goal is to pump the “predominant” part of the biceps as much as possible.

The number of three sets performed per workout should be no more than three. Anything more is just wasted effort. And as for the "ungifted" athletes, for them such a bust is not only unproductive, but also harmful. Lactic acid produced extra effort, will interfere with the processes of anabolism (muscle recovery). Maybe the muscles from this will become a little more prominent, but at the same time they will lose in strength and quality.

How to do push-ups to build biceps

Some athletes consider such push-ups useless. Others are efficient. Both the first and second are wrong - because they are not the most effective even for those whose constitution is disposed to this exercise. But they are not useful for those who are not very comfortable. With the help of “biceps” push-ups, you can pump up your biceps, but you can’t develop them. For development, exercises are needed where the biceps work as much as possible. Otherwise, the fibers of the biceps muscle are not injured, and the blood that is poured into the muscle during “pumping” push-ups on the biceps will leave much faster than the muscle developed through injury decreases.

"Biceps" push-ups should be performed in much the same way as regular push-ups, but the brushes should be turned back. Hands should be pressed to the body. When moving, the elbows should move without deviation, as in all exercises for the biceps.

Such push-ups, of course, will not give the effect that exercises with a barbell and dumbbells, but it's still better than nothing.

Regularly performing "biceps" push-ups will give the unsightly biceps muscles more or less sporty look and strengthen them.

Kettlebell exercises for biceps

For pumping the biceps of the arms, you can quite successfully use such a projectile as a kettlebell. In general, the kettlebell is recommended for those who are predisposed to athleticism by nature. However, kettlebell exercises are absolutely beneficial for any body structure.

When performing supersets, no one will lose anything if they replace dumbbells or a barbell in the first exercise with a kettlebell. Also, the kettlebell will help in the training "on the relief" of the biceps. In general, you can perform all exercises for biceps with a kettlebell without the slightest fear.

The only case that excludes the use of kettlebells in biceps training is “pumping”. When an athlete needs to "pump" a muscle, the kettlebell will only slow down the process. In all other cases, it is no less effective than barbells and dumbbells.

Biceps training methods

In order for the above recommendations to give the maximum effect, you need to work out cyclically, with full gear and devote enough time to rest. Best Options biceps training is twice a week, with alternating intensity.

For "individual" cases - for "drying", or the development of a "peak" - you need to train the biceps once a week. In this case, it must be taken into account that there are no “crossing” exercises in one workout. For example, if you do supersets after heavy pull-ups or bent-over rows, the biceps will either be underdeveloped, or the athlete will receive a microtrauma - stretching, or excessive clogging. This overcrowding is not dangerous if it happened once. But with regular repetition, it will only slow down the growth process of the trained muscle.

Are your hands lagging behind in volume?! Chances are you're training them wrong, pay attention to the best exercises and blow your arms.

If in the physical development of the body the biceps begins to lag behind powerful legs, strong pectoral muscles and broad back muscles, then it's time to remove this imbalance, introduce the best exercises for the biceps and minimize body imbalances to create a real athletic figure.

The list of exercises proposed below is aimed at achieving various sports results - to increase strength, strengthen, accelerate the blow or make the throw more powerful.

BEST EXERCISES FOR BICEPS

1. BENDING THE ARMS WITH DUMBBELLS ON THE BENCH SCOTT

EXERCISE TECHNIQUE - take a dumbbell in your hand, no matter in the left or right, whichever is more convenient to start with, then rest your working hand on the cushion of the bench so that it is strictly fixed and does not move to the sides, completely unbend your arm at the elbow joint.

Before lifting, tighten your abdominal muscles, feet firmly on the floor, do not working hand lies on a pillow to fix the position or on the thigh, after that, bending your arm, lift the dumbbell up, just make sure that there is tension in the biceps, do not throw it too high on your shoulders, then lower it down.

TIPS– Start with light warm-up weights, gradually reaching heavy ones. To squeeze the maximum out of the biceps, in the last approach, do repetitions, take a decent-sized dumbbell and help raise the dumbbell with your other hand, but lower it only working and slowly.

2. BICEPS FLEXION WITH RUBBER

EXERCISE TECHNIQUE - step on the rubber with both feet, feet shoulder-width apart, back straight, abdominal muscles tense, then holding both ends of the rubber in your hands, bend your arms to the very chin, extending your arms, do not let the biceps rest, keep it in constant tension. This is usually used at the end of an exercise for .

TIPS– in order to fill the hands with blood as much as possible and visually enlarge them for a short period of time, perform the maximum number of bending at speed for 30 seconds.

3.FLEXING WITH TRX LOOP

EXERCISE TECHNIQUE - a new direction in biceps training, which appeared not so long ago, attach one side to the horizontal bar or crossover, and on the other hand, set the handles at chest level, move the supports at least arm's length and start bending for biceps. The torso, legs and shoulders are fixed, only the biceps work.

TIPS- to complicate the exercise, while bending the biceps, position the body at an inclination of 45 degrees, as shown in the photo, in this way the muscles are additionally trained bark .

4. HOOK BICEPS

EXERCISE TECHNIQUE - perform exercises both with a regular barbell and in the Smith simulator, the starting position is the same as when bending the arms with a barbell, but here the elbows are retracted and the bar moves strictly up and down along the line of the body, and not in an arc as usual. At the top point, additionally tighten your biceps and slowly lower the barbell straight down.

TIPS- at the top point of the lift, the elbows should be bent around 80-90 degrees, so the maximum peak of the biceps is reached, this exercise should not be done more often 2-3 times a month.

5. RIFTING THE BAR FOR STANDING BICEPS

EXERCISE TECHNIQUE - a basic exercise that increases the mass and strength of the biceps, take the barbell in your hands, the torso is even, the abdominal muscles are tense and with a powerful movement, without bending back, bend your arms. Do not throw your arms back to the very shoulders, otherwise the load goes away, leave a distance of at least 20 cm. to deltas.

TIPS- when performing bending, make sure that the elbows remain as close to the body as possible and are not mobile, only in this way the biceps will receive maximum pumping and a powerful workout.

6. BICEPS BENDING IN THE SIMULATOR

EXERCISE TECHNIQUE - the technique of the exercise is similar to exercise No. 1, with the difference that the exercise is performed not with free weight, but in the simulator. The main thing is to choose the right seat height so that the load on the biceps is felt as much as possible. At the top point, with all your might, strain your biceps as much as possible, so you will additionally include muscle fibers in the work.

TIPS- do not tilt the torso back or make jerky movements, the risk of injury in this case increases, and the effectiveness of biceps training decreases.

7. RAISE THE EZ-BAR WITH A REVERSE GRIP

EXERCISE TECHNIQUE - this exercise perfectly trains the forearm and the muscle that lies under the biceps - the brachialis, as it increases in size, it raises the biceps, making it visually larger. During bending, make sure that the elbows remain in place, only in this way the load will go to the right place.

TIPS- it will be correct to take the grip on the second bend, this is a more natural position for the hands and better trains the muscles.

8. EXERCISE - HAMMER

EXERCISE TECHNIQUE - another exercise is the direction of training the forearm, with the difference that, unlike ordinary dumbbell flexion, the hand does not turn (supination), and the dumbbell moves with a neutral grip in one position when the finger big hand directed upward.

TIPS- to train the biceps as much as possible, start with bending with both hands, and when you feel it, start bending with your hands in turn. An additional 2-3 repetitions will stimulate better muscle growth.

9. CONCENTRATED BICEPS BENDING

EXERCISE TECHNIQUE - sit on a bench, rest your elbow on the lower part of the quadriceps, tilt your body forward and lift the dumbbell up with a concentrated movement. Do not pull the dumbbell with your whole body, just move your arm up and down. Remember to breathe properly, exhale when lifting, inhale when lowering.

TIPS- in order to pump the peak of the biceps well, this exercise must be performed at least once a week and at the very end of the arm workout. No matter how hard it is, do not shift the elbow towards the groin, it should be almost near the knee, if the weight does not give in, reduce it, but do not break the technique.

10. HOLD THE PANCAKING STATIC

EXERCISE TECHNIQUE - A great exercise for the biceps, like the plank for the press, a static exercise that strengthens the biceps, making it more enduring. The essence of the exercise is simple, stand with your feet shoulder-width apart, stretch your arm forward and turn it palm up, put a pancake of such weight on top of your palm so that you can hold it for at least 30 seconds. The second hand for the stability of the body rests on the side.

TIPS- to hold the dumbbell longer, tighten the core muscles, this will allow you to better balance the torso, if the lower back is uncomfortable, wear a belt.

11. BENDING ARMS WITH DUMBBELLS ON AN INCLINE BENCH

EXERCISE TECHNIQUE - take dumbbells and lie on an inclined bench at an angle of 45 degrees, the shoulder blades and the back of the head are firmly pressed against the back and from this position bend the arms, during the exercise do not take your head and back off the gymnastic bench, your gaze is always directed to the ceiling.

TIPS- when performing ups and downs, make sure that the elbows remain in place and do not go back, it is allowed to move slightly forward in the process of lifting dumbbells for biceps.

12. PULL-UPS WITH REVERSE GRIP

EXERCISE TECHNIQUE - exercise does not require special devices, you only need a horizontal bar to perform, grab it back, pull yourself up to the level of your chin and slowly lower yourself almost completely straightening your arms, leaving a slight tension in the biceps. Do not let the body swing, otherwise, due to the amplitude, the exercise is facilitated and the biceps receive less stress.

TIPS- for those who can perform more than 12 times, hang a pancake on the belt, and for those who cannot pull themselves up, first put a stool, pull yourself up helping a little with your feet while standing on it, and lower yourself solely due to the weight of your own body.

13.BENDING ON THE LOWER BLOCK WITH A ROPE HANDLE

EXERCISE TECHNIQUE - attach the rope handle to the lower block of the crossover, first take a step back so that in the extended position the weight remains on the weight, which will automatically keep tension in the biceps. Place your hands in a neutral grip so that the thumb is pointing up and bend your arms, while the elbows are motionless as close to the body as possible, at the highest point of the lift, strain as much as possible to reach the peak of contraction.

TIPS- to complicate the exercise, perform the lift with each hand in turn, while it is very important to keep the body in a stable position, not allowing it to sway, thereby directing the maximum load on pumping the biceps.

14. BICEPS FLEXION ON THE UPPER BLOCK

EXERCISE TECHNIQUE - the final exercise on our list, which is performed using a crossover. To do this, hang on the upper blocks of the D-handle, standing between them, hold them on outstretched arms, then turning your palms up, bend the biceps. It is very important that the triceps be parallel to the floor, a little higher, but not lower.

TIPS- for a more detailed pumping of each arm, perform bending of the arms one by one, just make sure that the bending of the arm occurs when the body is sideways to the upper block, the second hand keeps the hand on the belt to stabilize the body.

Change your biceps exercises periodically using these best biceps exercises, but remember to chain, first the basics, then the isolation exercises. Do not focus on 2-3 exercises, constantly change them, preventing the muscles from getting used to the loads. Effective training and big biceps, good luck!

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“Mighty hands are an honor for a guy, but girls have thin hands too.” A lot of articles have been written on how to quickly pump up biceps. However, valuable and most importantly practical information very few are applicable in real conditions.

Today we will look at the most effective exercises for biceps, how to combine them in your training program and what little things form the basis of high-quality training for your biceps.

How to pump up biceps fast: introductory theory

The first thing to learn right away is that when doing exercises for biceps, auxiliary muscles should be excluded from work. The back, shoulders and even legs will steal the load from you, if you do not select the correct working weight, stick to right technique performance and, if you cannot consciously be able to contract the target muscles.

The second task is to be able to influence different bundles of the biceps. You will not be able to order your brain to contract only the outer beam - the muscle will work completely (both beams), but by building your workout through the selection of the exercises you need for the biceps, you can shift the focus to the beams you need. So external - almost always lacks load.

The main emphasis in training the biceps should be on the technique of doing the exercises. It is to her that we will pay more attention.

The biceps is made up of two bundles of muscle tissue. The inner bundle has a short tendon and a voluminous muscle. The outer one has a long ligament, and the muscle tissue itself is smaller than the inner one. This is what causes the moment that the inner beam is more developed. It is easier and easier for him to get involved in work, to take on more workloads.

Both ligaments are attached to a single "biceps tendon", which has an attachment point on the forearm near the elbow. This point is not in the center, but shifted inward, closer to the body. This theory has a practical understanding - the biceps not only raises the forearm to the shoulder, but also unfolds the forearm during supination of the hand. For better development biceps should use both functions.

An important point related to the training of the external beam of the biceps. In order to shift the emphasis of the load on this beam, you should take your elbow back, behind the body. The outer bundle in the upper part is attached to the shoulder joint, its upper part. By moving the hand away, we deliberately stretch the outer beam, forcing it to take on more load.

Thus, the farther the elbows are pulled back, the better the outer head of the biceps is reduced. Another fine tuning is the grip. The narrower it is, the better the outer part of the biceps works, the wider it is, the more work the inner part of it does.

Basic bicep exercises

The most basic biceps exercise among all possible -. During execution, the entire biceps are involved, as well as the brachialis. Your task is to select the required grip width and thereby shift the focus to the desired beams. However, it will not be possible to achieve good isolation of the outer part of the biceps, because. You will not be able to take your elbows behind your body because of the barbell.

The beauty of this exercise is that you can easily use the principle of progression of loads. After all, adding additional weight to the bar is much easier than in the version with dumbbells (the necessary dumbbells simply may not be at hand).

Perform barbell curls with the utmost attention to technique and select the correct working weight. During the exercise, only the forearms move, the elbows and the body are fixed. Do not raise the bar to the shoulders, the peak contraction is at ¾ of the amplitude.

Hammer curls for biceps

The execution rules are similar to other exercises. Another great feature of this exercise is that at the bottom point you can achieve a good stretch of the biceps. Therefore, try to use the maximum useful amplitude, but at the same time keep the tension in the muscles throughout the entire approach.

What is the point of this exercise? During the lift, the forearm turns around, the little finger tries to be as high as possible above the thumb. Due to the inclusion in the work of two functions of the biceps - both the turn and the lifting of the forearms, the biceps work in full.

It's really not worth the hassle. The inclusion of an additional function is killed by the nature of the execution. The fact is that the dumbbell is balanced, on both sides there are dies of the same weight. And this means that the biceps are slightly loaded during the turn. He does most of the work to raise the forearm.

If the dumbbell had a weight on one side (closer to the body), then it would be difficult for the biceps to perform supination. In real conditions, you can take as close to the outside of the dumbbell as possible to make it a little more difficult for yourself to turn the hand.

It is the nature of the execution described above that makes lifting dumbbells for biceps with supination an exercise of secondary importance, isolating and certainly not suitable for beginners. The barbell curl and the hammer exercise are much more effective and promising for progress.

A few golden rules for bicep training

The growth of your muscle mass occurs throughout the body. This means that all attempts to develop powerful arms in isolation from the rest of the body will not lead you anywhere. The body will grow - the hands will grow. The saying “if you want big arms, pump your legs” is 100% true. The priority of your training should be on large muscle groups - back, legs, chest.

Never stop improving your technique. Know how to feel muscle contractions and be able to turn off the secondary muscles. Learn exercises with scanty weights (or no weight), working through every centimeter of amplitude.

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