How to Get Bigger ARMS - 2 Best Exercises to Grow Big Biceps
How to build biceps. 3 exercises that will make your arms big
How to build biceps? This is one of the most common questions for fitness trainers. For some reason, men pay special attention to these muscles. We asked the trainer of the premium club World Class Red Side Alexey Zakharov about how to work out the biceps muscles correctly and effectively.
How to train properly in the fitness room. Instructions for beginners
Fitness trainer on what to do and not to do in the gym to get results.
First tip: don't get hung up on your biceps, especially if you are a beginner. If you train one muscle group too often, you will overload it and not get the desired result. It is better to do multi-joint exercises, and supplement the training program with isolating ones. If you are sure that you need to work harder for your biceps, then here are three exercises that will give you great results. Just remember to rest and eat right.
Wide Grip Curl
The biceps consists of two muscles: long and a short head. We do the first wide grip exercise to load the long head. With this exercise, you will be able to lift the maximum weight for the biceps, which means that the muscle is loaded as much as possible. Follow the technique: the range of motion should be maximum - full flexion and extension of the arms. Do 10-12 reps.
Non-supination dumbbell curl
This exercise puts a load on the brachialis, the muscle under the biceps that gives the illusion of peak biceps ... Brachialis helps the biceps look bigger. Please note that the hands are raised alternately in maximum amplitude, without jerking and without supination of the hand, that is, without turning at the top point. Do 10-12 reps.
Scott Bench Close Grip Curl
The third exercise is done with a tight grip and loads the short head of the biceps. Make sure that the amplitude of the exercise is maximum. Do 10-12 reps.
These three exercises will be enough to work your biceps effectively.