Biceps exercises for men. Exercises for biceps in the gym: how to swing your arms

Biceps is one of the main indicators of the physical form of a man. Although in reality this muscle group is not so difficult to pump, it is on it that the views of others fall first of all.

Young athletes come to the gym, inspired by this idea, and immediately begin to pump their biceps hard. Day after day, they come to the gym and do a bunch of exercises, but time goes by, and the result is in no hurry to appear. What is the reason? In this article, we will analyze in detail how to pump biceps, what rules to follow during training, and also provide a list of the most effective exercises for biceps in the gym.

The biceps is a derivative of two muscles: the biceps brachii and the brachialis.
The biceps brachii makes up the bulk of the biceps. It consists of two heads that start on the scapula and join at the radius. The main task of the biceps is to rotate the forearm, as well as bending the arm at the elbow.

The brachialis muscle passes through the shoulder joint and attaches to the upper section of the ulna. The main function is to bend the arm at the elbow.

As you can see, the main task of the biceps as a muscle is to bend the arm at the elbow joint. Accordingly, you need to train it as with the help of this movement.

How to properly train biceps

Biceps, like any other muscle group, will only grow if you give it an intense load. It can be achieved only by using additional weights. That is, at the heart of your workouts should be those exercises that use the maximum weight.

Move the dumbbells away - lifting the barbell for biceps while standing is the very exercise, due to which you can achieve intensive growth in muscle mass. For pumping this muscle, it is basic, and nothing can fully replace it. Lifting the bar for biceps should be set at the beginning of the workout, and then move on to dumbbells.

It should be noted that the biceps plays a secondary role in many exercises for other muscle groups. This is especially true for back training. Therefore, it is best to train them on the same day. So, before starting the direct pumping of the biceps, you can effectively warm it up, which will increase your results.

The biceps are a relatively small muscle group. Therefore, for pumping them, you do not need to include a lot of exercises in the program. Optimal is 2-3 per workout. From time to time, replace them with other options, for the comprehensive development of this muscle.

Since the biceps is a small muscle group, it needs less time to rest. It will be optimal to give a minute, a maximum of one and a half between sets. During this time, the muscle will have time to rest, but will not have time to relax, which will increase the effectiveness of the workout. During rest, massage and squeeze the muscle to help eliminate lactic acid more efficiently.

To make your arms voluminous, pumping the biceps alone will not be enough. Most of the arm is occupied by triceps, and you need to devote time to training it.

The optimal frequency for training biceps is twice a week. This muscle needs much less time to rest, and if you can train it twice a week without compromising the rest of the training, the result will be much more effective.

The best exercises for biceps in the gym

In this section, we provide a list of the most effective exercises for working out the biceps of the hands.

Basic exercise for working out the target muscle. Great for building muscle mass and strength. It is performed as follows:

Pick up a barbell of a suitable weight and take it in your hands;
Stand up straight. You can rest your back against any obstacle. This way you will avoid cheating;
Press your elbows into your body. Hold the bar with a reverse grip;
As you exhale, bend your arms and pull the bar up to the level of your chin;
While inhaling, slowly and under control lower the barbell to its original position.

The exercise has two important moments. Firstly, you should snuggle up so that your back is fixed, and your elbows can be pulled back a little. In addition, if you are working with a lot of weights, then it makes sense to allow several repetitions with cheating. On the first approaches, do the exercise with support, and on the last one without.

Secondly, it is very important to slowly lower the barbell to its original position. The eccentric phase is almost more important than the concentric. During the slow lowering of the barbell, you should feel a strong stretch in the target muscles.

This exercise is added to slightly diversify the training program. Due to the unique principle of action, the lifting of the lower block causes a more intense muscle contraction.

Choose a suitable weight and install a short straight handle;
Stand in front of the simulator, feet shoulder-width apart, back straight, elbows resting on the body;
In the initial position, the hands hold the handle in slightly bent arms, approximately at the level of the abdomen;
Bend your elbows, raising the handle to about the level of your chin;
Slowly lower your arms to the starting position.

Here, as in the previous exercise, attention should be paid to the eccentric phase of the exercise.

An excellent exercise that allows you to work out the relief of the hands well. With it, you can effectively pump the lower part of the biceps, and achieve a clear selection of the biceps on the arm. It is recommended to perform with an EZ bar, as this reduces the load on the wrists.

Set the required weight on the bar and sit on the bench;
The elbows and the back of the forearms should rest on the bench. It is best to take a position in which you almost touch the edge of the bench with your armpit;
Lower your arms with the bar down until your arms are fully extended;
Raise your arms back, bringing the bar as close to you as possible.

There are several nuances to this exercise. First, you must perform it in full amplitude, both when lowering the neck and when raising it. When you have reached the top point, do not relax the muscles, but on the contrary, strain the muscles of the arms with an effort.

Secondly, for this exercise, you should not take too much weight. Its essence lies in the maximum stretching of the target muscles. If you work with excessive weight and make a mistake in technique, it can cause injury.

In addition, the exercise can be performed with dumbbells, alternately for each arm.

This exercise well forms the outer side of the biceps, and also develops the muscles of the forearm well.

Take dumbbells of a suitable weight in your hands with a neutral grip;
Stand straight, feet shoulder-width apart, look forward;
Try to press your elbows to the body as much as possible;
Alternately bend your elbows, lifting the dumbbells to shoulder level;
Pause for a second or two at the top.

For greater efficiency, you can improve the exercise by adding supination to it. At the same time as raising your arm, turn it so that at the top point the palm with the dumbbell is looking at the shoulder.

Huge arms are the cherished dream of almost every guy who goes to the gym. A beginner athlete comes to the fitness center and starts bombing his arms with curls with the same weights.

Biceps is often called the biceps of the shoulder, which has two heads:

short the muscle originates from the coracoid muscle.
Long the muscle passes through the shoulder joint, completely wraps around the shoulder and ends in the intertubercular groove.

The main functions of the biceps

Flex your shoulders;
Bend the forearms at the elbow joints;
Rotate your forearms outward.

Basic bicep exercises

Take the classic bench press or barbell squat as an example. But in elbow flexion, full isolation cannot be done, so lifting barbells and dumbbells for biceps is also referred to as basic.

This is the simplest exercise that perfectly increases the volume of the arms. The only drawback is a serious strain on the wrists and ligaments radius bones. To reduce the risk of injury, it is recommended to use the EZ-neck.

Technique:

Place your feet shoulder-width apart, place your feet parallel, point your socks to the sides;
Hold on to the bar firmly, look forward;
While inhaling without jerking, bend your arms and lift the projectile to your chest;
Slightly linger at the top point, exhale freely and lower the barbell.

Helpful Hints:

The torso should remain straight, should not sway;
Elbows should be placed on the sides and no longer moved during the entire approach;
Forget heavy weights and cheating.

The exercise is almost the same as the previous one, only the shells and the increased load on the forearms differ. Professional bodybuilders are able to better contract muscle fibers with dumbbells.

Technique:

Grasp the shells, inhale well and bend your elbows;
Turn your hands outward at the moment when the forearms are parallel to the floor;
Exhale deeply and slowly lower the projectiles.

The elbows remain motionless, thanks to this the exercise will become more effective;
Try not to cheat in order to achieve the desired results faster.

Exercise "Hammer"

The exercise develops the brachioradialis muscle, makes the biceps voluminous and embossed.

Technique:

Stand on the floor, back straight, pick up dumbbells, palms must be turned to the body;
Raise each projectile in turn to shoulder level;
Remember to breathe properly throughout the set.

Helpful Hints:

Do not rock the body;
Lift dumbbells without jerking;
Bend your arms only at the elbows.

Isolation exercises

Basic exercises are good, but you should not forget about isolating ones. With their help, you can pump individual bundles of biceps.

This exercise has many benefits:

The biceps have a cherished high peak;
The forearms visually increase in volume;
Elbows have additional protection against injuries;
The wrists are strengthened;
The hands are embossed.

Technique:

Lower your shoulders down and press your hands to the body;
Bending should occur only at the elbows;
Hands should be unbent only upon reaching the bottom point;
Exhale on effort and gently bend the barbell.

This exercise was invented by Larry Scott. It is he who must be thanked for the creation of such a bench. With a similar lifting of the barbell, the biceps are excellently worked out.

Technique:

Sit comfortably at the bench and place your hands on the surface;
Take the bar. It will be better if your training partner gives it to you.
Begin to bend your arms, calmly lifting the projectile to the chin;
Gently lower your hands with the barbell to the original position.

No need to lower the bar too low - this way you will work your arms better;
If you feel pain, then change the grip;
Always maintain tension in the tendons throughout the entire set.

It is often found in the programs of both beginners and professional athletes.

Consider the correct technique of concentrated lifting for biceps. In doing so, we will sit and lean on the thigh:

Sit on a bench and spread your legs wide;
Take a dumbbell in your hand and lower your body a little;
Rest your elbow on your thigh, it is recommended to put the other hand on the second leg;
Raise the dumbbell to your shoulder, linger in this position for a couple of moments and return to the original position.

Weekly workout program

The proposed training program is designed for beginners. You can always customize it if you want. Training is recommended to be done every other day.

Day 1

warm-up,
Deadlift 2x8,
Bent over row 3x8,
Pull-ups 3x10,
Lifting the bar for biceps 2x13,
Twisting 3x20,
Hitch.

Day 2

warm-up,
Barbell squats 3x6,
Leg press 2x18,
Rise on socks sitting 3x15,
Close grip bench press 2x12
Lifting dumbbells for biceps 1x12,
Hitch.

Day 3

warm-up,
Bench press with a wide grip 5x5,
Push-ups on the uneven bars 3x15,
Hammer 3x10,
Army press 3x8,
Hitch.

How fast does biceps grow during normal training

Muscles grow from many different factors:

Lifestyle;
diet;
Features of the figure;
age;
The intensity of training.

As an example, let's take a person with a height of 180 centimeters and a weight of 80 kilograms. We focus not only on the biceps, but also on the muscle mass of the body in general:

In the first six months of training, the body adapts to the loads. During this time, athletes learn the technique of performing exercises. In about 3 months, the body will begin to noticeably increase.
After the first year muscle mass will develop, and outsiders will notice the results. During this time at right approach about three kilograms of muscle is added.
After three years of training, the volume of the biceps should grow by another 5-7 centimeters.
Five years later, the hands and the rest of the body grow the worst. V best case growth will be 5%.

Reasons why biceps do not grow

A common problem is that at some point the hands stop growing. Some write off this genetics, others understand that they eat or train incorrectly. Sometimes these options are sometimes combined. If a person is a frail ectomorph, then the biceps will grow with a noticeable “creak”.

Of the main reasons why hands refuse to increase:

Overtraining of the biceps;
Unproductive approach to training;
Incorrect exercise technique;
Monotonous workouts.

You should especially look at the third point. Main mistakes:

Regular cheating;
You spread your elbows to the sides;
When bending, you raise your elbows up;
Unconsciously, the amplitude is too short.

Secrets when training biceps

All outstanding bodybuilders have their own ideas for pumping huge biceps. For example, German bodybuilder Gunther Schlierkamp recommends following 5 tips:

Biceps should always be pumped along with triceps. Moreover, it will be completely pointless if you guess to train tired hands after the back. There is another side to the coin - you will not be able to fully load the spinal muscles if the day before you have trained your biceps to death. Based on this consideration, the split should be built correctly.
Biceps will not grow if loaded with large weights. In arm training, you need to use a different approach. Reduce the weight on the bar and stand with your back to the wall. With the help of such a simple secret, the hands will receive an additional load.
More often swing biceps with a “hammer”. The exercise trains the shoulders, and they, in turn, push out the upper bundle of the biceps.
Swing at a slow pace. Forget jerks forever. They will not give you the cherished growth, but it is quite possible to earn an injury.
Don't Forget Alternate Dumbbell Raises. It is enough to change the grip so that all the beams are pumped.

If you do not focus on the advice of bodybuilding stars, then simple recommendations will be as follows:

Beginners do not need to focus on the biceps. A number of athletes do not train their arms at all for the first time, but they still grow in them. To do this, you need to do a bench press.
Forget about daily workouts. Your body is not iron. If you continue to "plow" in this mode, you can earn overtraining.
Perform isolation exercises only together in the basic. Otherwise, the training will go down the drain.
Biceps grow at 8-12 reps. If you do less, only strength will increase. One approach lasts an average of 40-50 seconds.
The set of training is recommended to be slightly changed every one and a half months.. Otherwise, the muscles adapt to the loads.
Add weight every three workouts. Beginning athletes misunderstand this advice and add 5-10 kilograms drastically. Everything is much simpler - hang 0.5 kilograms on the bar. Even such a small weight can give results.

Conclusion

Follow all the instructions you received in this article. Then you can fulfill the dream of most guys in the gym - pump up impressive arms.

To swing a strong and beautiful biceps, you need to work hard on it. The most effective option is to do bicep exercises in the gym.

How to train the biceps

The biceps are synergists of the back muscles. In many back exercises, they are included in the work. This, of course, fatigues the muscle and affects your performance in subsequent arm exercises.

Therefore, the best option for biceps growth is to train it twice a week: once with the back and once with the triceps or chest.

On the day of the back, the biceps should not be loaded heavily, since you will not have enough energy to work it out effectively. Therefore, just disperse the blood through the muscles.

But on the day when you don’t have back exercises in your program, load your biceps in full. You can alternate exercises for biceps and triceps, combine his workout with shoulders or legs, do trisets for biceps, double sets and other combinations.

In order to make it more convenient, here is a list of effective exercises for biceps in the fitness room.

Carefully read the technique of their implementation. If possible, do several repetitions in front of a mirror. Evaluate how well you feel the work of the muscle, and how accurately you perform the movement. You can ask a friend to watch you, or better a coach. After all, it is always more visible from the outside. You can't see a lot with your own eyes. Sometimes it can be difficult to fully feel the work of the muscles, as there is not enough experience.

And remember that purposeful pumping exclusively of the biceps will only lead to a slight increase in arm volume and oddly sagging elbows. After all, undeveloped triceps will not be able to constantly restrain the trained biceps muscle.

The position of your hand in a relaxed state is the balance of the work of the antagonist muscles. So, in order to maintain this balance, do exercises for both biceps and triceps.

In addition, triceps make up two-thirds of the volume of your arms, so for harmonious development and effective growth the masses should also pay attention to them.

Bending the arms with a barbell

A classic exercise that can even be called a base for the biceps, although in fact it is isolating. Without it, it will be quite difficult to pump up voluminous muscles. In other words, this is a basic exercise, in the sense that it is basic.

The exercise is simple in appearance, but difficult to perform.

Your task is to take the barbell with a grip from below, placing the brushes at a width that is comfortable for movement. It is convenient to do this exercise with a barbell with a curved neck. This allows the brushes to be placed in a more natural way. Keep the body straight, the shoulder blades are pressed to the back, do not fully unbend the elbows at the lowest point. Perform projectile lifts in 3-4 sets of 8-10 times.

Here are the main technical nuances that must be observed:

1. Try to keep your elbows close to your body. If they are not fixed, you will not be able to properly distribute the load during the exercise (for beginners, the elbows often go back under the weight of the bar).
2. Try to keep your back against the support. The best option is a wall. Even better is a power frame. Athletes with experience do this exercise without any support. Sometimes they cheat and toss the weight up on the last sets. You don't have to do that.
3. Try to lower the projectile twice as slowly as you raise it. Movement up - on the exhale, and down - on the inhale.
4. You do not need to straighten your arms at the bottom point, leave an obtuse angle at the elbow. This is necessary, firstly, so that the biceps are under load all the time, and secondly, so as not to injure the joints. Never relax the flexors of the arms in the lower phase - the muscle works throughout the entire exercise.

Pull-ups for biceps

Biceps exercises are not necessarily done with a barbell. For example, you can on the horizontal bar, shifting the emphasis on the biceps muscle from the muscles of the back.

This exercise works out the biceps well, but it is difficult for beginners to perform. The main problem is to lift your own weight on your hands. You can't make it smaller without special tools. On the street, you will work with a minimum of your own body weight. But a good gym makes it possible to work out on a pull-up machine with a counterweight (pull-ups in a gravitron).

Those who can never pull themselves up on the bar can work out their biceps and partially their back in such a simulator. Here is a short guide:

Set the desired weight. Remember how much you put on the counterweight, how many kg you need to take away from your body weight.
Grasp the bar with a narrow reverse grip. Place the brushes at a distance of about 20 cm from each other. Pull yourself up.
Stretch should not be due to the muscles of the back, but by the strength of the biceps. Bend your arms 90-100 degrees and straighten them. There is no point in bending your arms more strongly, since the back is actively included in the work. Although it works in the early stages, it is the flexors of the arms that make the predominant effort.
Inhale down, exhale up.

Performing 10-15 times in 3 approaches for the first month is enough. And take your time to increase the load until all 15 repetitions are easy for you.

If there is no such simulator in your “rocking chair”, the thrust of the upper block to the chest with a narrow grip will do. Adjust the leg brace to a comfortable position with your feet snug between it and the seat. Do not allow your legs to be freely located between them - with a lot of weight on the descent, you can rise, and this is wrong. Take the body and head back a little while performing the movement.

All basic exercises on the hands, in addition to the target muscles, also involve additional ones. In this example, in addition to the biceps, the back works. Keep this in mind when planning your training program. In general, such a term as basic exercises for biceps is usually used in the sense of "basic exercises" or "most popular".

Also remember that there are three truly basic exercises, it’s not without reason that they are included in powerlifting triathlon. These are bench press, squat and deadlift. But in a broad sense, basic exercises are any movements that involve several muscle groups and joints. So, basic exercises for biceps involve the work of the biceps muscles to the greatest extent, but other muscles are additionally involved.

Without truly basic exercises, it’s difficult, in principle, to pump up, and without targeted basic exercises, it’s hard to pump up a separate muscle group. Here is such an interesting pattern.

Scott Bench Curls

Scott's bench is an excellent simulator that allows you to simultaneously not only pump, but also stretch the biceps. However, if you have this muscle injured, it is better to wait a little with bending on the bench.

It is necessary to perform bending of the arms on the Scott bench in full amplitude, extending the arms almost to a straight state (a small angle at the elbow always remains). This machine often uses a comfortable curved bar.

The beauty of machines, including this one, is that they make it quite difficult to do an exercise incorrectly. Free weight is technically more difficult to work with.

Those who have been using the bench for a long time remember that at first the weight is easy to pull, but the last 15-20 degrees are much harder. Therefore, when choosing a working weight, focus on the last upper phase of the exercise. Otherwise, if you choose the weight according to the initial bend of the arm, you will not be able to complete the required number of bends.

Some athletes tilt their heads and, for even greater amplitude, take their hands with the bar behind their necks. Beginners should not try this movement.

Heed the following remarks:

Do not lift your elbows, do not tear them off the roller.
Adjust the height of the roller so that your back is straight and not bent at the waist and chest.
Do not rush while doing the exercise, and even more so sharply lower the weight down.

If you're planning on lifting more weight, sit on the machine first and then ask a partner to give you the weight.

Speaking about how to build biceps in the fitness room, it is worth giving an example of how to combine these exercises with triceps training.

Biceps and triceps exercises can be done one after the other. For example, you did a barbell curl and immediately went to. During one exercise, some muscles work, while others almost rest. Why "almost"? Because they are antagonists. And they need to be in tension a little in order to hold the bones while other muscles are tensed.

Then you again do one set of flexors and one set of extensors.

There is everything to work out the biceps in the gym, but what about those who work out at home?

Dumbbell exercises

Biceps exercises are also performed with dumbbells. This is also a home option, as well, since barbells at home take up too much space and are therefore rare, but dumbbells often gather dust somewhere in the corner.

Here are 4 bicep exercises you can do with dumbbells:

Bending arms with dumbbells. In this case, you can sit, stand, or sit on an incline bench at an angle of 45 degrees.
Hammers - imitation of work with a hammer on nails. Dumbbells in this case, you hold perpendicular to the floor.
done with each hand separately in a sitting position.

Injury Prevention

Here are a few useful tips, which will help make your workouts not only effective, but also safe:

During pull-ups, you can fall off the horizontal bar, if you have sweaty palms, wear gloves.
During the pull of the upper block, the cable may break, the bar may slip out of your hands. Lean back a little and throw your head back so that the bar does not hit you. And again - work with gloves if your hands sweat a lot.
Sudden lowering of the weight can lead to stretching of the biceps, and it heals for a very long time. Be careful.
When working on biceps, you need to use intermediate weights - otherwise you can get injured.

The size of the biceps plays an important role in the figure of an athlete. To achieve significant results, it is necessary not only to work hard on the development of the biceps, but also to choose the right exercises for this purpose. Every beginner in bodybuilding needs to consider that biceps look good only when the rest of the muscles of the body are pumped up and well developed. The biceps should be proportional to the rest of the muscles in size. It is impossible to focus solely on training the biceps to the detriment of the rest of the muscles. All muscle groups should be worked out equally, and exercises for the biceps, giving a load mainly on it, should become part of the athlete's overall training.

It is aimed not only at developing the shape of the biceps, but also at increasing the strength of the hands. Significantly increases achievement in bench press, deadlift and other exercises. This also applies various kinds sports, the main emphasis and load in which are placed on the work of the hands.

Performing training for the development of biceps at home

The conditions in which beginner bodybuilders train are different. Not always and not everyone has the opportunity to go to the gym. Lack of access to the gym does not mean that training should be stopped altogether. There are many exercises that can be performed at home without any problems. These include .

This exercise is aimed at working out both the biceps and the muscles. chest, arms and shoulder girdle. Its implementation does not require a large free space or special sports equipment. To increase the load, if such a need exists, a backpack is put on the back, in which the load is placed.

Weight training

Exercises with dumbbells allow you to pump up the biceps as simply and effectively as possible. You can perform them both in the gym and at home.

Curls with dumbbells

Performed using regular dumbbells. They give the maximum result if they are done on a chair. The exercise is very simple:

sit on a chair;
take dumbbells;
bend, and then unbend the arms at the elbows, holding weights (dumbbells).

The arms are bent on exhalation, unbent - on inhalation. You can do the exercise with different hand positions. They can be on weight, with the elbow resting on the upper thigh or knee. Positions can be interchanged. The main thing is to bend and unbend your arms at a slow, and not at a fast pace. If you do not follow this "rule", the biceps will not be the maximum degree of load.

The exercise is quite simple, but effective. Lifting dumbbells with your hands from a sitting position fully engages the desired muscle, works out and trains it.

Hammer lift

Aimed at pumping and shaping the lateral part of the biceps, performed with dumbbells:

stand up straight;
arms with weights - dumbbells are lowered to the sides;
fingers are turned to the hips;
dumbbells, changing hands, raise to the shoulder.

The number of repetitions is similar to the previous exercise (8-12), and the approaches are 3.

For the correct execution of the hammer lift, you need to ensure that the legs do not spring, the back remains flat, and the elbows do not move forward. The load should be directed exclusively to the biceps muscle. When one arm is raised, the other is strained and slightly bent at the elbow.

The hand in the extreme position is held for a second or two. If the exercise is not easy, it is permissible to bend your back slightly. It should be borne in mind that throughout the exercise it should be fixed in one position. You need to look in front of you, and not down or up.

You can raise your hands alternately or both at the same time. In the latter case, the load will increase. Regardless of this, it is necessary to control that the dumbbells are pushed out solely by the effort of the hands, without the help of the torso or legs.

The hammer lift is an exercise that is suitable for both experienced athletes and beginner bodybuilders. "Hammer" trains both the biceps and contributes to the uniform development of the brachioradial muscles. Thus, both of these muscle groups look proportional to each other.

Training on the horizontal bar

When this sports equipment is on the yard or at home, doing pull-ups on it will be an excellent exercise for developing biceps. Pull-ups can be with reverse or with a direct grip. To get a noticeable result, you need to do at least three approaches. The number of repetitions in each approach varies from 10 to 15 times.

You should increase the load only when pull-ups begin to be given easily. This can be done by hanging extra weight from the legs or by increasing the number of repetitions. To get the most out of pull-ups, the arms are fully extended.

It is necessary to perform pull-ups, "hammer" and bending with dumbbells not in jerks, but smoothly. This will allow you to evenly work out the entire muscle, get the desired result as quickly as possible. All the above exercises can be done at home without going to the gym, and the reward for diligence will be voluminous biceps, which make the bodybuilder's figure not only proportional, but also beautiful.

Biceps workout at the gym

In the gym, you can pump up biceps much faster. This is due to the fact that the bodybuilder has the opportunity to do many more exercises, and not three or four. A special role in this is played by simulators and devices that are available to the athlete in the gym. They allow you to work on individual parts, and on the entire muscle of the biceps.

The coach will always tell the novice athlete how to make an effective training, and also insure when performing difficult exercises. If at home it is dangerous to do a concentrated lift to develop biceps with a maximum weight, then in the gym this exercise can be safely included in the training program.

It is possible to effectively work out the muscles only when the exercises are done without cheating, that is, sacrificing technique in favor of the number of repetitions.

The gym is a great place to work with a lot of weight. Raising it at home is not recommended. When there is no experienced coach nearby, there is no one to insure the athlete. In the gym, this problem is not present and you can lift the maximum weight without the risk of injury.

The standing barbell raise is a basic biceps exercise and is considered the most effective for building both volume and strength:

the barbell is taken with a grip from below, with hands shoulder-width apart;
lift a sports equipment with the help of contraction of the biceps.

If the bodybuilder is trying to lift the bar as high as possible, the arms are brought forward. This should not be allowed, since the load will go to the delta, and will not be on the biceps.

Incline bench curls

To perform the exercise, sit on an inclined bench, take dumbbells in your hands. The back is pressed against the back, the legs - to the floor surface. Bending the arms at the elbows, they are raised in turn. When the arm is raised to the maximum, the hand is turned towards itself as much as possible. The main thing is that the elbows do not move forward.

The barbell is taken with an average reverse grip, which allows you to best work out the muscles of the biceps. Focusing the entire load on the biceps allows the shoulders to be supported. This exercise works best on the lower part of the biceps. In cases where the athlete experiences strong tension in the area of the wrist joints, it is permissible to replace the barbell with a regular bar with a figured one. Another alternative is to use dumbbells.

The exercise is performed in 3 sets. In each from 8 to 12 repetitions.

Training on the bench and with a barbell can be performed without simulators. To achieve a quick result and the maximum return from the exercises, if the possibility of using these devices is, they should definitely be used.

Exercises on simulators

The training complex for pumping up the biceps will be complete if it includes the development of muscles using simulators. This will greatly increase the productivity of training.

stand in front of the simulator;
are taken with a reverse grip on the handle of the lower block;
bending the arms at the elbows, the handle is pulled to the shoulders;
return to their original position.

So that the entire load is only on the biceps muscle, the elbows are pressed against the body. An alternative would be to use ropes. Bent fingers, if the exercise is performed on the ropes, should be directed at each other.

Standing straight, legs apart shoulder-width apart. Hands are taken by the handles of the projectile, pulling them to the top of the head. When the arms are unbent, they should remain tense, the load should not fall completely. On inhalation, the arms are unbent, and on exhalation, they are bent. The recommended number of repetitions is 8-12 times. Approaches are made from 1 to 2.

Most often, crossover curls are performed as the final exercise.

The key to success lies in properly organized training. This avoids both injuries and excessive overwork. If an athlete visits the gym every day, bicep pumping exercises are performed every other time. The day off allows the muscles to recover.

You need to start the lesson only after the warm-up. Otherwise, the risk of tendon rupture is high. If an athlete feels the need to focus exclusively on the biceps, such training should be done no more than once a week.

Intense workouts cannot be done daily. The athlete needs to arrange one day break from training. It can be dedicated to visiting a sauna or a Russian bathhouse.

Biceps is a prominent muscle on the body of an athlete. But why doesn't pumping it always bring the desired result? The problem lies in the incorrect technique of performing exercises or the incorrect alternation of the basic and isolated complexes.

In order for the training to bring tangible results, it is worth understanding the principle of muscle work, and then moving on to exercises in the gym.

Biceps training mechanism

Otherwise The biceps is called the biceps brachii. It has two tufts and two heads. long head located in the front of the arm, short - on the inside. Most biceps exercises involve the complex work of muscle elements, resulting in embossed arms.

The function of the biceps is to help the arm in the work of the elbow. For this reason, exercises contain flexion and extension of this part of the body. In addition to gaining muscle relief, basic training strengthens the ligaments of the elbow joint.

By performing special exercises, the relief of the biceps is achieved. but effective training should not be chaotic, since the sequence of actions is clearly indicated.

Classification of exercises

training should include basic and isolation exercises

There are types of strength work aimed at the development of several muscle groups. They are called basic. The advantages of such training:

burning a large number of calories;
rational use of the time allotted for training;
simulation of household activities, only with increased load, so the likelihood of injury is reduced;
uniform training of several muscle groups.

Isolated exercises are necessary to influence a specific muscle group.

Among their advantages are:

stable growth of the pumped muscle;
a way to avoid muscle imbalance (for example, if the arms are more developed);
a reasonable solution for people whose part of the muscles are not functioning well.

Basic work is much more useful than isolated work.

However, the correct training program also includes the last type of load, which takes about a quarter of the time allotted for classes. Also it is recommended to perform basic exercises first, then isolated ones.

The second criterion for the classification of strength work for the biceps is the position occupied by the athlete. So there are two groups of exercises:

performed standing;
performed while sitting.

Most basic exercises are performed while standing, since this position contributes to the uniform development of a number of body muscles. In a sitting position, isolated actions are more often performed. Consideration of specific examples will allow you to understand the above more clearly.

Video workout in the gym.

Popular basic exercises

Below are the types of work that affect the growth of the biceps brachii. Listed exercises are performed while standing.

dumbbell lift

lifting dumbbells involves the rotation of the hands (outward turn)

The purpose of the work is a complex pumping of the top of the forearm. The optimal number of approaches is 3-4 x 10-15 repetitions.

Sequence:

feet shoulder-width apart, dumbbells are taken neutrally and located at the hips, the back is slightly bent forward;
with inhalation, the lifting of the load begins. When the brushes make a horizontal line with the elbows, turn the dumbbells outward, and then continue the movement;
upon reaching the top position, make a two-second pause, tighten the biceps;
exhalation, extension of the arms; repetition of actions.

Pushing the elbows forward reduces the usefulness of the exercise.

The exercise builds up the biceps, strengthens the ligaments of the elbow joint, the muscles of the lower spinal region, and the forearm.

Boom lift

lock your elbows on the sides of your body and do not move them

The goal is a comprehensive pumping of the upper part of the forearm, strengthening the lumbar.

Sequence:

legs are set shoulder-width apart, socks slightly look to the sides. The load is taken from below, between the hands the same distance as between the feet;
the back is slightly bent forward, it is recommended to slightly bend the knees;
after inhalation, the bar rises, reaching the top of the chest;
after a two-second delay of the load in this position, begin to lower it to its original state.

Keep your shoulders still otherwise, there is a risk of injuring the spine.

You can increase the usefulness of the exercise by controlling the position of the elbows (they do not move forward) and the wrists (they do not bend).

Grip "hammer"

this shaping exercise thickens the biceps and forearm

The goal is to pump the biceps, partially the triceps, the formation of a “peak” of the muscle.

The number of repetitions is 15-20 in each of 4-5 sets.

Sequence:

feet shoulder-width apart, knees slightly bent, body straight;
neutral grip of the loads, after which one of the hands begins to move up;
forearms with palms are motionless, only the elbow joint works;
feeling the contraction of the working biceps, fix the dumbbell at the top for a second, then gently lower it;
do the same with the other hand.

Pull-ups on the bar

if you can easily pull up more than 15 times per set, then use additional weight

Makes it possible to perform another exercise for the biceps. When pulling up, a reverse grip is more useful, the distance between the palms is not so important. Perform 3-4 sets of 5-15 reps (depending on ability).

Do not fully extend your arms - there is a risk of injury and reduced work efficiency.

When the load seems light, it is better to attach additional weight to the body than to increase the number of repetitions.

If the basic exercises are done, it is permissible to perform 1-2 isolated exercises aimed strictly at the biceps muscle.

Popular isolated exercises

The following types of work are performed while sitting. The goal of each of them is to increase the volume of the biceps.

dumbbell lift

Starting position - sit on a chair or bench, straighten your back, straighten your shoulders. It is easy to lean forward, tighten your lower back.

The sequence of work, the number of repetitions and approaches coincides with lifting loads while standing.

Scott Bench Workout

lifting the barbell on the Scott bench is used to hone the shape and relief of the biceps

It differs from the traditional exercise in the presence of a special device that allows you to fix the forearms.

Take a vertical position of the body. The projectile is taken with the lower grip. The top of the hands presses on the surface of the bench, the elbows are motionless.

While holding the breath after inhalation, the barbell rises with both hands, is fixed for a couple of seconds, then goes down.

The end of the repetition is accompanied by a full extension of the arms.

It is optimal to perform 3-4 sets of 10-15 repetitions.

Other useful isolation exercises include:

concentration dumbbell curls (one of Arnold Schwarzenegger's favorite exercises);
the use of a biceps machine during training (a special simulator for working out the biceps and triceps muscles);
the use of the lower block of the simulator;
lifting a load next to an incline bench.

Useful exercises for girls

in order not to pump the biceps - do fewer approaches

So that the beautiful half of humanity does not become like men with pumped up biceps, they are recommended to do fewer approaches, to be more loyal to themselves in terms of the amount of load. These include:

bending the arms while lying on the bench (lie down horizontally, lower your arms down as far as possible; take the dumbbells neutrally; turn your wrists up as you lift the load);

bending the arms while sitting or standing (description of actions - above).

It is advisable to do 2-3 sets of 10-15 repetitions.

Video workout for girls.

Features of pumping biceps

to avoid injury, control the weight of the dumbbells

Exercises that seem banal at first glance can not only, but also harm the body. In order to prevent such a training outcome, it is important to consider the following recommendations:

Work is useless if the muscle mass is small. At the same time pumping muscles increases the overall body weight.
Control the weight of the shells and do not work to exhaustion, otherwise the muscles may not have time to recover. In the worst case, microtrauma of tissues, damage or rupture of the ligaments of the hands are possible.
Combine exercises with pumping other muscle groups.
Do not ignore small muscle training (wrists, forearms).
A punching bag can make the joints of the hands flexible and strong, hit her a couple of times a week.
If you experience pain, stop working with weight.
Follow the technique of performing exercises. In a good fitness club there is a mentor who will tell you how to do specific exercises correctly.

Contraindications

Alas, not every person can easily pump their biceps. It is strictly forbidden to work with dumbbells or a barbell for people who:

bronchial asthma;
pressure drops;
chronic heart disease;
the height of pregnancy;
period.

However, some health problems can be corrected if biceps exercises are performed with great care. These include:

osteochondrosis;
scoliosis;
problems with the thyroid gland;
lack of physical activity.

A preliminary consultation with a doctor is also desirable.

If you follow the advice on giving the biceps of the shoulder an aesthetic, embossed, impressive shape, it will become possible to achieve a visible result in a couple of months. Regular work on yourself and control of loads - this tandem can lead even a beginner to success.