There is usually all you need to train different parts of the arm at gyms, including the biceps. Here are some exercises specifically aimed at strengthening the biceps.
Biceps training programs have in common that they often include “pull exercises,” where the starting position is more or less straight arms, and the end position is bent arms. This is in contrast to push-ups, which then go in the opposite direction. Biceps exercises can be performed using weights or your body weight, with and without exercise equipment. Below we take a closer look at activities for arms that you perform at home and the gym.
Exercise to strengthen the biceps
Biceps exercises with dumbbells: Many biceps curl with dumbbells, but “concentration curl” is considered the best biceps exercise. Here the focus is on the muscle, in that tiny supporting muscles are used.
With barbell: Bicepscurl with EZ barbell, preferably leaning over a bench to isolate the biceps and not use the body as a “pulling aid.”
In stand – Chin-up: Use a narrow grip to focus the biceps muscle. Try to avoid “throwing with your body” for traction, and raise yourself so that your chin is over your hands.
In cable machine: If you do it standing up, you often use one of the lowest settings on the cable machine so that you lift pretty straight up, rather than skewed and towards the body.
How to get strong biceps?
To progress, it is just as important to eat right and get enough rest as to exercise enough and right. For example, biceps training benefits from a biceps training program, and it can be either a program at the gym or biceps exercises at home. For the latter, biceps exercises with dumbbells, for example, can be an easy place to start the hunt for larger arms.
When it comes to the training part itself, variation is crucial. It is important to alternate between exercises by training different muscle groups and supporting muscles when training strength. There are good reasons for this practice. Other than the purely aesthetic, you can gain big muscles by relying on more variety. All the forces we have are there for a reason, and it is unfortunate if there is a very uneven distribution in strength.
In addition to the muscle we would like to exercise, we should ensure that the support and core muscles are also trained sufficiently.
Three critical reasons why variation will give better results:
- Faster progression: When a muscle is strained and broken down, this time needs to recover to rebuild. Too much exercise and corrosion on the same muscle, without adequate rest, will hinder progress. Variation means that you can use the rest period for one muscle group to train something else.
- Injury Prevention: Broken muscles are also more vulnerable to injury, and repeated training of the same muscle without enough recovery between sessions can lead to strain injuries. The wear goes beyond the tendons and joints, and tendonitis is probably not an unknown problem among those who have trained too hard and intensively.
- Motivation: Attitude is an essential factor in performance. When something is fun, you usually manage – a little by yourself – to perform better than before. Perhaps a variation in the training program will even mean that you will not be tempted to skip this particular training session.
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