Many people who start to play sports and want to strengthen their muscles, first of all try to develop biceps. This desire is understandable, since the big biceps look very attractive, and there are many benefits from the fact that this muscle will be developed. Therefore, I would like to dwell in more detail on the exercises that will help achieve the goal.
Let's start with exercises that practically do not require any particular equipment to complete them. We are talking about push-ups and pull-ups. Push-ups can really be done almost anywhere, since only the presence of the floor is required. This exercise has the greatest effect on the deltoid muscles, triceps and chest. Biceps are involved in the process quite a bit, but you can apply a certain trick and concentrate on it. To do this, it is necessary to perform special push-ups on the biceps, the difference of which is that the fingers in the emphasis should be oriented not forward, but backward. If you are uncomfortable doing this exercise from the floor, you can rely on dumbbells or special equipment. Otherwise, the requirements for push-ups remain the same - your body should be as straight as possible, and also do not forget to breathe correctly.
To a greater extent than push-ups, pull-ups affect biceps. Of course, you will need a crossbar, but if you do not have it in the apartment, then it is likely that you will find it in the yard, and there will even be several in the gym. Pull-ups will be more useful for biceps, for which you will use reverse grip. In this case, the load will be redistributed from the back just to the flexors of the hands.
Neither pull-ups, let alone push-ups on the biceps will not give you such a positive effect as bending your arms with a barbell or with dumbbells. These exercises more than all others concentrate the load on the biceps.
For bending with the bar, it is very convenient to use a curved EZ-neck, which will allow not to load the wrists so much. As for the various variations, you can perform not only bending the arms in a standing position, but also focusing on the bench. If you stand, then the temptation to "fool around" and use inertia is much greater. Of course, if these are the last repetitions, when your muscles are already at the limit of possibilities, then there is nothing wrong with that. Otherwise, it is better to increase the effectiveness of training, fixing your hands with the help of the emphasis on the bench. Exercises on Scott's bench may also be useful, but be careful not to bend your arms with weight sharply from the most straightened state, as you may be injured. Please note that it is better to place the feet in front of the bench - so doing the exercise will be much more convenient.
And finally, consider the most popular and most effective exercise - bending your arms with dumbbells. There are quite a lot of variations of this exercise, but the main differences are whether you will be engaged while standing or sitting, and at the same time or alternately you will bend your arms. As in the case of the barbell, the sitting position allows you to do more “honestly”, and get up better to perform the last, most difficult repetitions. Regarding simultaneity or alternation, the choice is also very obvious. The only advantage of simultaneous bending is the reduction in time required to complete the approach. But is there a slight acceleration of a significant decrease in the quality of performance and the effectiveness of training? Most likely no. Therefore, it is better to bend your hands one at a time, which will allow you to concentrate the load and achieve much better results.
If you just want to strengthen your muscles, you can do pull-ups and push-ups for biceps. However, if you want to achieve amazing results and develop your arms well, then without flexion with weights you will not go far.