Biceps BrachiiThe most common methods include single-arm curls, oblique curls, concentrated curls, concentrated curls, etc. These methods They all promote biceps growth by continuously stretching the arm muscles. But if you want to grow muscles quickly, you also need a reasonable diet and work and rest time.

Biceps training method

1. One-arm curl< /p>

One-arm curl is the most common way to exercise the biceps. You need to hold a heavy dumbbell in each hand on both sides of the crotch, kneel on one knee to lower the center of gravity of the body, and bend the dumbbell upward. Lift the dumbbell with your wrist everted. When the height of the dumbbell is about the same as your shoulder, slowly return it to the side of your hip. Just switch to the other hand every 3 times.

2. Oblique curls

The idea of ​​oblique curls is to sit on a fitness chair with an angle of 45°, with your feet together on the ground, and a dumbbell in each hand stretched out , lift the dumbbells with both hands until they are level with your shoulders, and then slowly return the dumbbells to the starting position. Every 6 to 8 times is a group, and you can do 2 groups each time.

3. Concentrated curls

Concentrated curls require you to sit on a fitness chair with your feet flat and the distance between them is about the same as your shoulders. Lean your body slightly forward, place your right elbow on the inside of your right knee, and lift the dumbbell toward your chest. Do one set of 6 to 8 reps, and switch to the other hand every 2 sets. You can also place your other hand on your knee for balance.

4. Backhand pull-ups

The backhand pull-up method will be more difficult at the beginning, but it is the best way to quickly increase the biceps. You need to hold the horizontal bar with your palms facing your face. The distance between your hands is about the same as shoulder width. Use both hands to pull up your body. When your chin exceeds the horizontal bar, slowly lower it. Repeat this action.