Speaking of arms, having strong arms is sure to make you more attractive! As a symbol of strength, the visual impact of the hill-like biceps is undoubtedly very strong. Arms are also the basis of many fitness movements! Among them, the strength of the biceps and triceps is particularly important. As an important auxiliary muscle group for the chest, shoulders, back and other parts, the importance of the arms is self-evident!
About biceps brachii
The biceps or biceps brachii is a large muscle that lies on the front of the upper arm between the shoulder and the elbow. Both heads of the muscle arise on the scapula and join to form a single muscle belly which is attached to the upper forearm. While the biceps crosses both the shoulder and elbow joints, its main function is at the elbow where it flexes the forearm and supinates the forearm.
Best biceps workout
1. Dumbbell Curl
Stand with feet shoulder-width apart, hold the dumbbell in hand, keep the upper arm still, and perform the curling with both hands at the same time, paying attention to the contraction and pause when the movement reaches the peak.
2. Seated Single Arm Curl
Grasp the dumbbell with one hand, keep the arm drooping naturally and keep it perpendicular to the ground, lean the elbow against the inner thigh, keep the upper arm still and perform the curl until the biceps contract to the limit and then lower. (Try not to use the thigh as a fulcrum when you start to have enough strength, and you can use a little force when you are exhausted)
3. Barbell Curl
Stand with your back straight and your hands slightly shoulder-width apart. Raising the elbows when the Olympic barbell is lifted allows for a better contraction of the biceps and an anterior deltoid exercise.
In order to better control the force, the novice can put the back against the wall, and the shoulder blades are close to the wall.
(Wide grip barbell curl exercise short head, narrow grip exercise long head)
Most common mistakes in biceps training
Training with too much weight and too few sets
Many beginners use too much weight when training biceps, which makes the core muscles uncontrollable, and the body keeps shaking during training. (For a long time, the normal movement will also shake)
The biceps are a small muscle group, so there is no need to use too much weight like training large muscle groups such as chest, back, and legs. Using lighter weights is actually more beneficial for biceps growth, as long as you make sure you have regular movements and failure for each set.
Wrists flexed and not tightened during biceps curls
Once the wrist is buckled in, the wrist is not parallel to the forearm. On the one hand, it will cause the forearm to be stressed and make the forearm feel sore. After the forearm is stressed, it may become thicker; on the other hand, the stress on the biceps is dispersed, and the training effect will be greatly reduced. The most important thing is to affect the transmission of power, which will increase the risk of wrist and elbow injuries.
Therefore, during training, hold the barbell tightly with the five fingers of both hands and keep the wrists parallel to the forearms without bending. When lowering the dumbbells, you can slightly roll your wrists toward you to increase the effect of the contraction.
No targeted training
The biceps include long heads and short heads. In the training of the biceps, the biceps movements that generally move the elbow forward can fully exercise our short heads. (Increasing your grip and doing dumbbell curls with external rotation at the peak of the contraction will both work better on your short head.)
At this time, the stimulation of the long head will be limited, so we can use some elbows backwards to stimulate our long head, such as the incline dumbbell curl, which can help you stimulate the long head very well.
Too many movements used in training
Unlike large compound muscle groups such as chest, back, and legs, biceps are small muscle groups, and you only need at most 3-4 training movements to stimulate your biceps. And using too much training will reduce the ability of the biceps to recover, which will also affect your ability to train other muscle groups.
Therefore, it is recommended to practice the biceps only once a week, and use no more than 3-4 training movements each time, and the total number of groups per training should not exceed 12 groups.
Too many training sessions per week
In fact, every time you train large muscle groups such as back, chest, and legs, the muscles of the arm muscles will act as auxiliary muscle groups. So once a week for tee and tee training is enough. Otherwise, it's easy to overtrain and prevent the biceps from fully recovering and growing.
Elbow moving forward involuntarily
In the process of dumbbell curling, while lifting the dumbbells, the elbows and forearms also move forward and lift up unconsciously. This will not only allow the shoulders to participate in the action and reduce the stroke of the bicep load, but also seriously affect the effect of muscle stimulation.
So in the process of dumbbell curling, we need to pay attention to control the position of the elbows. Keep your elbows pinned to the sides and do the curls!
Complete movement too quickly, not paying attention to peak contractions
When training the biceps, many people complete the movement too fast. This puts your muscles under tension, making it hard to find the pump when you're engorged.
Peak contraction is extremely important for bicep growth! When training biceps, squeezing your biceps fully when you reach the top of each curl will not only stimulate your faster congestion, enhance the pump, but also improve the effect of your biceps training.
(You can try to lift up for 3 seconds when curling, pause for 1 second at the peak contraction, and lower for 4 seconds, absolutely sour!)
No change in action
The human body has an amazing ability to adapt. Your auxiliary muscles will quickly adapt to your unchanging movements, thus sharing the movements that your biceps should complete!
So you should disrupt the order of the biceps every time you train them, not giving your auxiliary muscles a chance to adapt, and only in this way can you better stimulate your biceps!
