Biceps Exercises: Description and Technique

What are some biceps exercises? How to pump it at home? How to do it right? Every spring, these questions can be heard from many young people who have only recently embarked on a healthy lifestyle and who still have little understanding of how training programs are built. Especially for readers, we have created a publication that is dedicated to the best biceps exercises, performance techniques, as well as the frequency of training.

Basic fundamentals

Before proceeding to the description of biceps exercises, we will tell you a few rules that every beginner needs to know.

1. Do not train your biceps too often. This information may surprise someone, but in order to pump up big hands, you really do not need to train them daily. Like any other muscle group in our body, biceps need rest, during which they can fully recover for the next workout. If you train your biceps almost daily, then this will not increase their volume, but, on the contrary, will only block their muscle growth. The best option is one (maximum two) training per week. A set of biceps exercises should consist of no more than 2-3 exercises. Some may object and say that this is very small. But the truth is that if you train the whole body, then your biceps will be indirectly included in the work while performing other exercises (for example, during pull-ups or pulling the barbell in an incline). By the way, about full training.
2. Train all the muscles of the body. Performing biceps exercises alone, you will never create a beautiful and aesthetic physique.
3. Follow the technique. If you do the exercises incorrectly, this will not only slow down the growth of your arm muscles, but also increase the risk of injury.
4. Watch out for security. If you feel pain in the joints from performing a particular biceps exercise (even if you do it right), then we strongly recommend that you remove it from your training program.
5. Warm up well. The longer you train, the heavier the shells you will lift. It is extremely important to conduct a good workout before the start of the training session, which will warm up your muscles and joints, as well as turn the whole body into work.

We have already figured out the main rules for training biceps, now let's look at the best exercises for biceps with a barbell, dumbbells and weights. In addition, we will definitely tell you how to train your hands without the above equipment.

Biceps Barbell Lifting

This barbell biceps exercise does not need to be introduced as it is a strength training classic. Lifting the bar for standing biceps is the very base that both beginners and experienced athletes perform.

Technique of execution:

1. Take the bar with a grip from below at shoulder width. In the initial position, the projectile should be near the hips.
2. As you exhale, lift the bar up. At the top point, take a short break and tighten your biceps.
3. By inspiration, slowly and uncontrollably lower the projectile into the SP. In no case do not throw the bar down, namely lower it! In the last repetitions, when there is almost no strength left, let's say a little cheating.

"Hammer"

Another mass-gaining exercise, thanks to which you can well load the external part of the biceps and the shoulder muscle. Unlike barbell raises on the biceps, which can sometimes be done with dirty equipment, the Hammer must be done as correctly and technically as possible.

Technique of execution:

1. Take the dumbbells with a neutral grip and hold your hands so that the shells slightly touch the hips.
2. Without changing the position of the palm, exhaling, lift the dumbbell with one hand to shoulder level.
3. Take a breath, lower the projectile to its original position.
4. Repeat the same movement with the other hand.

It is important to follow the technique, monitor your breathing and overall well-being. In addition, you should not do exercises when they are exhausted from their last strength.

Scott's Bench Rise

An excellent exercise, thanks to which you can work out your biceps in isolation. Many experts in the field of bodybuilding recommend performing it with a curved bar, since a regular bar brings your hands to an unnatural position. The most important thing is not to lie down on the upper third of the bench with your chest, but to try to lean on it with your elbows. It is also extremely important not to take too much weight and do not cheat, because with this position of the hands the wrong technique can lead to injuries.

Technique of execution:

1. Sit on a bench, grab the barbell and fully extend your arms at the lowest point.
2. As you exhale, lift the projectile upward, shortening the biceps at the top.
3. On inspiration, slowly lower it to its original position.

Lifting Dumbbell Biceps with Supination

It can be performed both in an upright position and sitting on a bench. You can find out what supination is and how to do this exercise correctly from the following video:

Concentrated Dumbbell Lifting Biceps

This biceps exercise is usually used to finish off these muscles at the end of a workout.

Technique of execution:

1. Take a dumbbell, sit on a bench, rest your elbow on your knee, as shown in the image below.
2. As you exhale, lift the dumbbell up. At the top point, pause for 2-3 seconds.
3. On inspiration, gently lower the projectile down.

Kettlebell Exercises

In fact, there is not much difference between training biceps with dumbbells and training biceps with kettlebells. Both there are extensor movements, thanks to which these muscles contract. But remember that for further progress you need not one weight, but a whole set of weights of different weights (4, 8, 12, 16).

If you have the opportunity to deal with several shells, then we suggest that you familiarize yourself with the following exercises with a kettlebell for biceps. They are presented in the video below.

Dumbbell Exercise For Biceps

How to pump biceps with dumbbells, barbells and weights? We think this is clear. But what to do for those who do not have all of the above equipment? Do they really have to forget about beautiful and pumped up hands forever? Of course no. Even without iron at hand, anyone can pump their biceps well.

As a basic exercise, you can use the usual pull-ups with a narrow back grip. It is fundamentally important to do them in this position, since with classical pull-ups with a direct grip, the main load will go to the back muscles.

Technique of execution:

1. Grasp the bar.
2. As you exhale, pull the body up, pausing at the top point.
3. After inhaling, slowly and without abrupt movements descend to the starting point.

If for the approach you are able to do more than 15 repetitions, then we recommend that you hang on yourself an additional burden (for example, a backpack with books).

If you for one reason or another do not have the opportunity to practice on the horizontal bar, then you can use the second option: create an alternative to dumbbells. You can easily complete all the exercises listed above, but instead of using standard dumbbells, use regular bottles. Just fill them with water, sand or stones. Home training equipment is ready.

Important: absolutely all the exercises listed in this article should be done in 3-4 sets of 6-12 reps. Now you know how to pump large biceps at home and in the gym. Success in training!