How to do biceps exercises

As in fitness, and in bodybuilding, there is a large number of very diverse ways of developing the biceps brachii muscle. The proposed exercises for the biceps can be performed standing, sitting and tilted. To understand which of them are the most effective, you need to know what these hand muscles are for, and what work they do.

What is the bicep for?

All the person's movements with the help of the hands, in which the principle of traction is used, involve the biceps arm muscle. Tightening, traction from below, in the slope and even traction from the side are impossible without this part of the human musculature. Moreover, it is the biceps that is an indicator of athletic development in beginners, so many on the beach turn their attention to it.

General principles of training biceps

In order to choose the most effective exercises for the biceps, you need to understand the general principle of training. This muscle is used very rarely. Most often it is used in conjunction with the musculature of the back, especially with its widest muscles. Therefore, at the initial stage of training, you need to focus on the basic exercises and move to isolators gradually, as you gain experience and the necessary skills.

When your musculature was initially developed, it becomes necessary to work out its individual species. This also applies to the biceps. In addition, if you are doing exercises for the biceps at home, then to get a positive effect, you should pay attention to the result you reached at this stage of training.

If after mastering the base complex your bicep is rather embossed, but too small, you need to perform exercises with a high weight with a minimum number of repetitions - no more than 5-6. In this case, the biceps arm muscle will gradually gain weight and increase in size.

On the other hand, if, during the bicep exercise, it has received sufficient load and has increased noticeably, but it has a massive appearance, it is necessary to work out its relief. For this, the opposite method is used. That is, you need to choose the weight of a barbell or dumbbell so that you can do more than 12-14 repetitions in one approach.

There is also a third way, optimal for the proper development of this part of the hands. If the biceps has no deviations and dynamically develops, gradually increasing the mass and the relief, then one should use such weight of weights so that you can do 11-12 repetitions.

How to do exercises for biceps development

You can choose different exercises for the biceps: with dumbbells, a barbell, an expander or other weights. The main thing is not the type of sports equipment used, but the correct execution of movements.

Depending on the type of training you choose, one approach can consist of a different number of repetitions ranging from five to twenty. At the same time, this approach should take from 40 to 65 seconds - it is during this period that the muscles are exposed to the maximum effective study. Accordingly, if you do 5 repetitions, then each of them takes about eight seconds, and if 20 - then about three seconds.

Usually the time of one repetition is further divided in the ratio 1: 2. This means that if you do it for 6 seconds, the lifting of the load takes two seconds, and the slow descent is four. And the dropping of the projectile in the case of training the biceps plays no less important role than its lifting.

Effective exercises for the biceps

One of the most common types of bicep exercise is the isolated training on the Scott board. For its implementation, an inclined board is used, in which the athlete rests his elbows and slowly raises the barbell or dumbbells.

In addition, exercise with dumbbells sitting is considered quite effective. The athlete should sit on the bench and lift them to the appropriate shoulder. There are several varieties of this movement. For example, it can be performed simultaneously with two hands, alternately with the left and right hand, or with smooth twists of the brushes during lifting dumbbells.