What are the best exercises for biceps?

The best way to exercise your biceps is as followsYou can do more alternate curls, this main exercise is our biceps, the action is to sit or stand, both hands holding dumbbells on both sides of the body, palms opposite, two hands to the sides of the body, with the elbow joint as a fixed point to lift up, at the same time the palm of the hand to go up, lift to the highest point, to tighten our biceps, and then restore the rotation, do this action, you can exercise our biceps well. <>

There is also an action that is similar to it is alternate curl, the main practice is the muscle peak of the biceps, first stand up and bend the upper body forward, hold the dumbbells on both sides of the body with one hand, close the knees with the big arms, and put the other hand on the legs to stabilize their body, do not tilt, when holding the dumbbells up to the position that can not be lifted, our biceps contraction to a certain limit, you can pause and restore, this main force point is also the biceps exercise, the biceps is also very good. <>

The lateral curve can also exercise the biceps brachii and forearm muscles, the action is to sit or stand, hold the dumbbells on both sides with both hands, the two palms are opposite the upper arms, close to the body, take the elbow joint as the fixed field, lift up to the highest point, stagnate and restore, these two movements can be done alternately. In addition to using dumbbells to work the biceps, you can also use barbells and lifts to work the biceps. <>

These movements are all exercises for the strength of our arms, so they cannot be practiced for other muscles, if you want to practice other muscles, you can find other ways to exercise. Because the biceps is the easiest place to build muscles, it is the easier way to train the muscles well. First of all, our arms must have strength first, when we practice the biceps, we can also take a flat support, bending moment to exercise, lay the mat on the ground, and train other elastic cords, you can achieve good results.

If we want to train the biceps, first of all, we must persevere, do exercise every day, and can't give up one day after doing one.

Generally speaking, dumbbell curls, barbell curls, and arm curls are done. These are exercises that practice the curl of the arms. At home, there are some things that are a little heavier and can be used to do curls, but it is recommended to go to the gym, which has more equipment.

There are also some machines that work specifically for the biceps that can be used.

1.Alternate dumbbell curls in a sitting or standing position, focusing on the biceps muscle peaks.

2.Sitting or standing with a side-curl dumbbell can work the brachial and forearm muscles.

The most effective way to train the biceps muscles is to raise and alternate dumbbells with both hands, etc., and to raise dumbbells while sitting or standing. Pay attention to the combination of work and rest to avoid overexertion.

The most common ways to exercise biceps are dumbbell curls, barbell curls, and arm curls, as well as rope stretches. Because you need to use more professional equipment, it is generally recommended to go to the gym to exercise.