Home Exercise For Biceps

Having strong arms draws attention to bodybuilding as a sine qua non for beginners. The reason for this is that it is essential to get help from the biceps muscles in the arms while exercising the muscles in different places during bodybuilding. Here's our list of the best arm movement and biceps workouts little known:

Pull-up

The oldest known method of building the body and exercising the biceps muscles is pull-up. You can also apply this method yourself by installing a pipe between two walls at home. The purpose of the movement is to hold on to the pipe with arms and pull your head over the pipe. Although it may seem easy, pull-up is very difficult at first, as it is a method that actually works many different muscle groups.

Hammer Curl

The "hammer curl" exercise, which is used to work the short head of the biceps muscles, also provides the development of the "brachioradialis" muscles when repeated continuously. While doing this movement, you should raise the hand holding the dumbbell towards your shoulder. While applying this movement, you should be careful that the dumbbell you use is not too heavy, as this will put too much load on your wrist.

Concentration Curl

The "curl" movement is done by placing the arm holding the weight on the knee and pulling it towards the shoulders. The purpose of this standing or sitting movement is to lift the weight as slowly and in a controlled manner as possible. Many instructors point out that doing the "concentration curl" movement while sitting down is more beneficial for concentrating on weight. Thanks to this movement, your biceps muscles will look fuller.

Ez-bar Reverse Curl

In the "ez-bar reverse curl" movement, which is a very effective method to work the outer parts of the biceps muscles, it is necessary to hold the ez-bar with the arms bent. The movement ends when the arms become straight. This movement is known to be the most effective method for working the outer part of the biceps muscles.

High Pulley Cable Curl

Making use of ropes in a cable station helps to make this move. Although the "High pulley cable curl" movement is quite a familiar movement, it is one of the most difficult movements to do. The purpose of this movement is to pull yourself to the letter T position of the body while the hands are clasped on the rope. People who are new to bodybuilding find it difficult to do this movement, which also works their abdominal muscles. The most important point you need to pay attention to while doing the movement is that the elbows are fixed and the arms form a 45 degree angle with the rope while pulling yourself.

21 Reps

In this movement system, the aim will be to reach the number 21 by making different "curl" movements in series of 7. 21 repetitions are done for the muscles to gain volume, especially before starting strength training. In addition, it is a very useful training method as it works the biceps muscles in different areas as possible while performing the 21 repetitions.

Barbell Curl

The aim of the "barbell curl" movement, which is among the classical methods to improve the biceps muscles, is to lift the weight on the bar by working the biceps muscles. While doing this move, you should lift the bar towards your chest, keep your body still and not swing it left or right. For people who are just starting the "barbell curl" movement, holding the bar at as wide an angle as possible is important as it allows the center of gravity to be dispersed. Since this movement is aimed at working all biceps muscles, keeping the angle of the hands narrow while performing the "barbell curl" as the muscles develop and the body strengthens in the future, helps you to get higher performance from the movement.

Incline Dumbell Curl

In the "Incline dumbbell curl" movement, the stand is brought to a 45 degree angle and the sitting position is taken. The arms are extended towards the floor and the weight is pulled towards the elbows. Keeping your back as straight as possible while doing this movement will help your biceps muscles work better. Another point to be considered while lifting the weight is to keep the arms as close to the body as possible. Otherwise, this movement strains the shoulder muscles and can lead to injuries.