Arm workouts are arguably the highest priority workout in the program of almost every fitness enthusiast. The human arm can be divided into the upper arm and the lower arm (which can also be called the forearm). The upper arm is made up of a single bone called the humerus, while the forearm is made up of two bones: The radius and the ulna. The elbow joint is the hinge joint where these three bones are joined. When it comes to exercise, many people want to work on their biceps and triceps, which are attached to the humerus. The biceps, however, are one of the most eye-catching and most exercisable muscles. Today we'll teach you how to work your biceps!
Once we know the principles of composition, we can then target our biceps.
First movement: Barbell curl
This exercise is mainly for the biceps, the supporting muscles are: Brachialis, anterior deltoid, wrist flexors, finger flexors
Steps: Start with a reverse grip, hands shoulder-width apart, holding the barbell with arms naturally down; bend the barbell to shoulder height and finally lower the barbell and return to the initial position. During the training process, the wide spacing works the medial biceps break, while the narrow spacing, the degree of the lateral long head workout. Just pick the one that suits you.
Training sets: 2-4 sets of 10-15 reps each, with 30 seconds-1 minute rest between sets
Second movement: Dumbbell curls
This movement is mainly to exercise the biceps, the auxiliary muscle groups are: Brachialis, anterior deltoid, wrist flexors
The first step is to sit on the edge of a bench with your feet on the ground. Hold a dumbbell in each hand at body measurement, arms word let down; then perform a single arm exercise, bending the dumbbell to shoulder height. Slowly lower the dumbbells and return to the initial position, performing the same repetitions with the other arm. During the exercise, keep your body upright and keep your spine straight. With a slight forward lean of the upper body, use inertia to lift the dumbbells up.
Sets: 3-5 sets of 10-15 reps each with 30 seconds-1 minute rest between sets
Third movement: Tensioner curl
This movement is mainly to exercise the biceps, the supporting muscle groups are: Brachialis, anterior deltoid, finger flexors
Training steps:Hold the short handle in your hand with the pulley fixed at a low level. Straighten the arms and use a backhand grip; hold the handles in your hands and use the bent elbow method to pull the handles back and forth towards the shoulders; finally lower the arms slowly and restore to the initial position. During the exercise, the shoulders can be effectively targeted to the medial biceps. Keep the body upright with the spine straight. Fix the elbows to the sides of the body and move the shoulders. Makes performing the exercise more efficient.
Sets: 2-4 sets of 10-15 reps each with 30 seconds - 1 minute rest between sets
