A well-developed biceps means a lot in an athlete’s figure. That is why the right exercises are so important. Those who are just starting to engage in bodybuilding, I would like to warn that this muscle looks great not on its own, but in combination with well-developed other muscles of the body. The size of the biceps should be proportional to all other muscle groups. Therefore, while exercising, you should not forget about other muscles.
Next, you will learn exactly how to pump the biceps correctly, giving loads mainly to it.

What does training this muscle do?
In addition to form, such training significantly increases the strength of the hands. This will allow you to improve your performance in exercises such as the deadlift and bench press. And also achieve success in many sports that require manual work.

How to train at home
First, we will talk about how to pump up biceps at home. Let’s say that for some reason you do not have the opportunity to go to the gym. Does this mean that you need to stop training? Of course not.

It is quite possible to perform many exercises for the biceps at home. The simplest thing you can do at home is push-ups from the floor. Of course, this exercise is not only for the biceps, but also for all the other muscles of the arms, shoulder girdle and chest. But this exercise is the most accessible. If you want to increase the load, then you can put a backpack with a load on your back.

Weight training
Pumping up the biceps with dumbbells is quite simple. Such workouts can be done both in the gym and at home.

Bending arms with dumbbells
The most common dumbbells will do. Most effectively, the biceps pumps the bending of the arms while sitting on a chair:
sit on a chair;
take dumbbells;
bend and unbend the arms at the elbow joints.
On exhalation, the arm should bend, and on inhalation, it should unbend. You can start with 8-12 repetitions. If you feel that repetitions are given without difficulty, you should increase the weight of the dumbbells. Number of approaches: 3.

Hand position may vary. You can keep them on weight, or you can rest your elbow on your knee or upper thigh. You can successfully alternate between all these positions. Unbend and bend your arms should be slow. Only in this case, the maximum load is carried out on the desired muscle. Despite its simplicity, sitting dumbbell curls are very effective. an exercise that allows you to work out muscles well.

Hammer dumbbell lift

Consider another way to pump biceps with dumbbells. This exercise pumps the side of the biceps, forming it. It is performed as follows:

stand up straight;
hands with dumbbells are lowered down on the sides of the body;
hands are turned with fingers to the thigh (neutral grip);
alternately raise the dumbbells to the shoulder.
During execution, the back should be kept straight and not springy with the legs. Don’t push your elbows forward. The entire load should fall only on the biceps. While bending one arm, the other should not hang relaxed. It should be slightly bent at the elbow and tense.

In each extreme position, the hand should be held for 1-2 seconds. The back can be slightly bent, but it must be fixed in one position throughout the entire set. It is recommended to look straight ahead.

Number of repetitions: 8-12. Number of approaches: 3.

Alternatively, hands can be raised not alternately, but together. In this case, the load increases. Be careful not to help push the dumbbells out with leg and torso movements.

Hammer biceps exercise can include both a beginner and an experienced bodybuilder in their workout. In addition to training the biceps directly, the exercise is useful in order to harmoniously develop the brachioradialis muscle. This will keep it from looking thin compared to the biceps.

Exercises on the horizontal bar
If there is a horizontal bar near the house or in the house, then the correct pull-ups on it will also have a positive effect on the development of the biceps. You can pull up with both a direct grip and a reverse one. Number of repetitions: 10-15. Number of approaches: 3. Если подтягиваться станет легко, количество повторений увеличивать необязательно, лучше подвесить к ногам дополнительный вес. For better pumping of the biceps, when performing pull-ups, it is not recommended to straighten your arms completely.

All the exercises mentioned here should be performed smoothly, without jerking. Then the muscle will be worked out evenly and the result will not be long in coming. Soon you will become the proud owner of a voluminous biceps. And, note that you can do this even at home, without going to the gym.

Working out the biceps in the gym
As a rule, work in the hall is easier and the result comes faster for due to the fact that here you will perform not 3-4 exercises, but much more. You will use various devices in order to work out not only the whole muscle, but also focus on its different parts. A good coach can help you organize high-impact workouts and always back you up. In the gym, you can perform concentrated lifting for biceps with maximum weights, which is strongly not recommended to be done at home.

Always remember that if your goal is to effectively work out the muscles, then do the exercises, excluding cheating from them.

Boom lift
Unlike at home, where it is not recommended to work with large weights, since there may not be a rack at home and no one to insure, in the gym you can give your best. Boom lift на бицепс стоя — это базовое упражнение на бицепс. It is considered one of the most effective for building volume and strength of the biceps.
Grab the barbell at shoulder width, with an underhand grip. By contracting the biceps, the projectile rises. You need to make sure that the elbows do not move forward. This usually happens when the lifter is trying to lift the bar higher. This is not worth doing, as the load will transfer from the biceps to the delta.

Bending the arms while sitting on an incline bench
To perform this exercise, you need to sit on an incline bench and pick up dumbbells. The legs should be firmly pressed to the floor, and the back to the back of the bench. The arms should be alternately bent at the elbow joints, lifting the dumbbells. In the upper position, you need to turn the brushes towards you as much as possible. Elbows must not be forward.
Work with a barbell on the Scott bench

The bar should be held with a reverse middle grip. It is with this grip that the biceps will be worked out in the best way. Shoulders should be supported. In this position, the load falls only on the biceps. This exercise is especially effective for pumping the lower part of the biceps. If you feel excessive tension in the wrist joints, you can use a barbell with a figured neck.

Alternatively, you can use the Scott bench to do bicep exercises with dumbbells.

Number of repetitions: 8-12. Number of approaches: 3.

Basic exercises for biceps were given, which can be performed without the use of simulators. But if there is a possibility to use these devices, it must be done.

Exercises with simulators
The set of exercises for biceps should also include training on simulators. This increases work productivity.

Bending the arms on the simulator using the lower block

stand in front of the simulator and take the handle of the lower block with a reverse grip;
the handle is pulled to the shoulders by bending the arms in the elbow joints;
return to starting position.
When performing this exercise, the elbows should be pressed to the body so that the load falls only on the biceps.

You can change the handle of the simulator for ropes. Grasp them so that the bent fingers are pointing at each other.

Curl of arms in a crossover

You need to stand up straight, feet shoulder-width apart. Grasp both handles and slowly pull your hands up to the top of your head. When extending the arms, it is necessary to ensure that the load does not fall completely and the arms are constantly in a tense state. When exhaling, the arms bend, while inhaling, they unbend. Number of repetitions: 8-12. Number of approaches: 1-2.

This exercise is often performed as a final exercise.

Summary
This short review shows the most effective exercises for the biceps. By doing them, you can very easily achieve the desired result. It is very important to properly organize your workouts to avoid excessive fatigue and injury. What should be the training program for biceps? By visiting the gym daily, it is recommended to load the biceps every other day, giving it time to recover. Before each workout, you need to warm up the body with warm-up exercises. This will avoid such an unpleasant injury as a rupture of the biceps tendon.

If you decide to dedicate the entire workout to the biceps alone and give it a shock load, then do this no more than once a week.

Even with the most intense workouts in the gym, one day a week should have a day off and go to the Russian bath or sauna.