Big biceps are hard to pump up, but easier than many people imagine. Unlike other muscles, the bicep doesn’t need as much weight as it needs good technique. In this article, we will talk about biceps exercises, the correct technique for performing exercises, and give a couple of useful tips.

First of all, choose a program for yourself in accordance with your goals and level of preparation. Indeed, the rate of growth of muscle mass and biceps, inclusive, will depend on a properly drawn up training program. Having set a goal to pump up the biceps, you must remember that there should be a break of at least 48 hours between training the biceps and upper back. This is if you train your arms on a separate day. Better yet, combine your back and biceps into one workout. Try different options and see the result.

In short, when training the upper back in most of the exercises, the biceps are also included. Therefore, if these muscles are trained on different days, then they need to be given enough time to rest and recover. The best exercises for developing biceps are all kinds of curls with a barbell and dumbbells. Here are three basic exercises that you can do to build your biceps. Let’s consider them in more detail.

Barbell curls.
This is the best exercise and is considered basic. And basic exercises are mandatory if you hope for a serious result.

Technique:

We take a barbell with a weight convenient for the correct execution of the exercise. Let’s make a reservation right away, do not run after large weights, for beautiful muscles it is not the weight that is important, but the quality of the exercise performed. Taking the bar, we stand straight, the back is straight, in no case hunched, the legs at the knees are slightly bent, the head is straight, the eyes are looking in front of us, generally preferably in the mirror. The grip can be either narrow or wide, for a beginner there is not much difference. We raise the barbell, bending the arms at the elbows, without raising them at the shoulders, without bending the back, without aligning the legs. The bar should be raised to the chin. Also, do not rush while raising and lowering the projectile. Do the exercise slowly and with feeling. If you do everything right, then after three sets your biceps will bleed and grow in volume by 1-2 centimeters.

Bending the arms with dumbbells with supination.
This is a very good exercise that helps to strengthen and build up not only biceps, but also the muscles of the forearm by turning the hands.

Technique:

We will need 2 dumbbells with a small weight (depending on your fitness). The starting position is standing (preferably in front of a mirror), the back is even, the legs at the knees are slightly bent, the gaze is directed forward. Hands with dumbbells are lowered down along the body. We alternately bend our arms at the elbows, turning the brush with the dumbbells up with the palm at the top point of the movement. We perform the exercise at an average pace, feel your biceps, work it out well. To achieve pumping, you can lift both dumbbells at the same time for the last 4-5 times, not completely lowering (approximately to the height of the middle of the chest) and without turning the brush at the top.

Bending the arms with dumbbells (“Hammers”).
The exercise is not difficult, it works well on the outer head of the biceps, which helps to visually enlarge it.

Technique:

We take 2 dumbbells of medium weight, stand in front of the mirror, the back is even, the legs are slightly bent at the knees, the gaze is directed forward, the arms are lowered along the body. We bend our arms alternately at the elbows, lifting the dumbbells to the shoulder. You do not need to turn the hands, raise your hands at the shoulders too. From the side it can really resemble hammers.

In principle, these are 3 basic and most good exercises for biceps, they will be enough for a beginner. Remember that the biceps is a weak muscle and you should calculate your strength wisely, otherwise you can injure it. And now the tips for training biceps promised at the beginning of the article:

Biceps are only 2 muscles on each arm and you should not get hung up only on working on it. If you want to have beautiful biceps, you should work on the whole body. After all, in order to increase the biceps by 2 centimeters, you need to increase the total body weight by 5 kilograms, and 60% of the muscle mass is contained in the legs and only 10% in the arms. So think about it.

If you’ve already gone in for sports, start eating right. Stop sitting at the computer on the Internet until the morning. Because after a hard workout you need at least 8 hours of sleep!!! Sports, alcohol, nicotine and drugs are not compatible things. So you will have to choose.