How do you exercise your biceps effectively, I ve been exercising for months?

1.Barbell curl is a classic movement to develop the biceps abdomen, suitable for all levels of training. Focus on the medial head and abdomen of the biceps brachii, so that the forearm can be moderately externally rotated.

Movement essentials: Stand upright, hold the barbell at the middle grip distance (the same width as the shoulder), and hang down in front of the body. The two upper arms are pressed close to the sides of the body.

Curl upwards until the biceps are fully tightened, then pause. Then restore slowly, do not shake your body back and forth during the exercise, and do not use inertial force. Even if you deliberately borrow power, the amplitude should not be too large.

When bearing heavy weights, the arm is not fully extended to the lowest point to prevent elbow injury. 2.Crank barbell diagonal curl is a great exercise for exercising the muscles between the lower part of the biceps brachii and the elbow joint, which can increase the thickness of the biceps brachii and make the biceps fuller and more perfect.

Movement essentials: Sit on the stool, chest against the inclined board, upper arms on the inclined board, hold the barbell with both hands, arms straight, and keep the body stable. Firmly lift the bar to its highest point and pause for a moment.

Then restore slowly. Note that the arms should be fully extended and the movements should be slow; When the bar is at its lowest point, the elbow joint should be slightly flexed, and the bar should be controlled with force, but not fully extended. 3.

Dumbbell seated alternate curls are mainly about sculpting and separating the biceps. Alternating exercises can reduce force borrowing and allow you to focus more on your target muscles. Action Essentials:

Sit on the end of the stool or on a vertical back stool with dumbbells in both hands hanging at your sides, palms facing each other, and elbows against your sides. Using the elbow joint as the fulcrum, bend upwards while externally rotating the forearm with the palm facing up, lift to the highest point to tighten the biceps, and pause for a moment. Then control the restoration.

Then do the same with the other arm. External rotation of the forearm and wrist is done to fully contract the biceps brachii and exercise the medial head of the biceps brachii to better separate the biceps. This can also be done while standing.

4.The dumbbell recumbent curl is used to increase the circumference of the biceps brachii, separate the biceps, and highlight the peaks. It can fully extend the biceps muscles, and those with intermediate and advanced levels can arrange to do it in the front.

How to do it: Lie on your back on a sloping bench with dumbbells in your hands hanging down to your sides, bent your knees, your feet on the ground, and your upper arms close to your sides. Curl the dumbbells, contract the biceps to the limit, and slowly reduce.

You can practice with both hands at the same time, or alternately with one hand. 5.One-handed dumbbell diagonal curl focuses on exercising the peaks of the biceps brachii and depicting muscle lines.

Movement essentials: Sit on a stool, hold the dumbbells in your hands, and stretch your arms on the inclined board. To maintain balance, hold the ramp with a non-bell-holding hand.

Biceps contraction curl dumbbells to the highest point and squeeze hard to perform the peak contract, pausing for a moment. Controlled reduction, with the arm fully extended, but not fully extended. Do it again after doing one side and changing sides.

6.Dumbbell seated side curl is mainly to work the outside of the biceps. Action Essentials:Sitting, holding dumbbells hanging down to your side, palms facing each other, upper arms close to your side, elbows are the only joints that move.

When you bend upwards vigorously, you can feel the bulging bulge on the outside of the biceps. The highest point is a peak contraction and hold for a moment, then slowly revert back to the lowest point with the arm fully extended. Do it again after doing one side and changing sides.

To avoid using force during the movement, the torso can be leaned forward slightly.

The weight is a little lower, and when you curl it, you focus on the biceps, watching the muscles contract, and the speed is moderate, and the speed is even.

If you want to exercise your biceps, you can buy a pair of dumbbells and do dumbbell curl training every day, 20 reps in a set, eight sets a day. But also do what you can.

Push-up. Because push-ups are highly intense, they are effective in exercising the biceps and are very efficient.

You can do more push-ups and stretches to get your arm muscles worked.

Practice more combat ropes, arm flexion and extension, dumbbell front raises, push-ups, dumbbell presses, dumbbell side raises, barbell weight-bearing deadlifts and other movements.