How to pump up beautiful biceps correctly. The best options on how to pump up your biceps at home

Today we're going to talk about maximizing biceps development without using fancy machines. The maximum result in terms of mass development is possible only with the use of competent training programs, proper nutrition and maintaining a sleep schedule. quite possible, but you will need at least a pair of dumbbells and a horizontal bar. The main thing is perseverance and the desire to change.

1) Long ( long tendon, small muscle) - on the outer part of the arm

2) Short (short tendon, large muscle) - on the inside of the arm.

Both heads are connected into one tendon, which is located next to the elbow joint. The tendon itself is attached internally to the side of the forearm. The biceps helps turn the palm towards the thumb.

Basic biceps workout

1. Standing dumbbell curls for biceps: 3 sets (8 to 12 reps);

2. Pull-ups on the horizontal bar reverse grip: 3 sets (12 reps each);

3. Hammer style dumbbell curls: 3 sets (10 to 16 reps).

The first thing we'll do is standing dumbbell lifts. You can do it with both hands at once or alternately. The exercise is designed to gain weight. It needs to be done with fairly decent weights. The forearms also work heavily in the equation. Dumbbells can be replaced with a barbell. The exercises are quite similar and affect the biceps in approximately the same way.

The second movement we will do is pull-ups on the bar with a reverse grip. The exercise is one of the best for building powerful biceps. Performed in 3 sets of 10 times (preferably to failure). If necessary, we hang additional weights. Absolutely anyone can use the crossbar.

The third movement will be a hammer style dumbbell lift (do 3 sets). From approach to approach, increasing the working weight and decreasing the number of repetitions. The movement will help push the biceps outwards and make them more prominent. The forearms are also well engaged when performing this movement.

The best biceps exercises

Concentrated biceps curls with dumbbells while seated
Deadlift
Reverse grip barbell curls
Dumbbell raises while sitting on an incline bench
Standing dumbbell raises with supination
Barbell curls with a straight grip
Pull-ups on the horizontal bar with a reverse grip
Arm curls on a block
"Hammer"
Larry-Scott bench

Training system

Start exercises with 60-70% of the working weights to warm up the muscles and fill them with blood. 1 set should consist of 15 repetitions (not to failure!). After the first warm-up set, hang 90% of the working weight, do 1 more set of 12 repetitions.

After this, take 100% of the weight and do 2 approaches:

The first is to failure, but no more than 12 repetitions. If you get more repetitions, this is a sign that it’s time to increase the working weight.
Rest.
Second set, stop about 2 reps before failure.
Long rest (about 4 minutes).

Approach with 110% of the working weight (no more than 7-8 repetitions). This is the most grueling approach, which will then make the muscles grow. When failure occurs, give yourself 15 seconds of breathing space. After this, do the lifts again (about 3 times). Again a break of 20-25 seconds. One more approach to failure (1-2 times). In the end, it turns out that you did a full set of 12 repetitions, albeit with breaks. Moreover, your weight exceeded working weight by 10%. And this means that strength will really increase.

Standing biceps curl.
Approach No.	Weight (% of working weight)	Number of Reps	Note
1	60-70%	15	Warm-up reps. Not performed to failure! One warm-up approach will be enough. Perfect technology comes first.
2	90%	12	Do it only 12 times.
3	100%	From 8 to 12	Performed until complete muscle failure and with maximum muscle stretching. Focus on the quality of the repetitions and muscle stretching, not the weight of the apparatus.
4	100%	From 8	Do 2 repetitions less than in the previous approach. Not to the point of failure!
5	110%	7, 3, 2	According to the “rest-pause” principle described above. Follow the correct technique, do not cheat.

When performing this exercise using this system, try not to cheat or swing, but lift the weight only with the help of your biceps. It's best to lean against the wall. Not bad either. if you have a reliable partner who can back you up on the last approaches.

General conclusions

1) Large biceps can only be pumped up together with large triceps. Antagonist muscles in the human body cannot have a large difference in volume. This applies to the back and pectoral muscles, as well as biceps and triceps. If you want to get huge biceps, train your triceps too.

2) It is almost impossible to build biceps quickly. Muscle growth- a very gradual process. It will take at least a year to seriously increase your biceps.

3) Do biceps workouts no more than once a week. Despite all its PR, the biceps is a small and weak muscle. It is very easy to overtrain and injure her. From excessive frenzy in training, she can, on the contrary, slow down her growth.

4) Biceps will not grow until your overall body weight increases. It is best to increase your total body weight and do basic exercises. Total body mass is best built with heavy base and multi-joint exercises. Isolation for biceps can only correct the shape and relief of the muscle.

How to draw veins on your arms?

Before you start pointlessly pursuing veins, there are a few things you need to know:

Sometimes, due to physiological characteristics, veins can lie quite deep under the skin, and delineation cannot be achieved even with the help of active training;

Veins will be visible with low body fat.

The only solution is drying, then the veins will beautifully outline your muscles.

How to pump up biceps at home without special equipment

Pull-ups on the bar. Perform them with a forward and reverse grip with different widths, do them slowly, with hovering at the top and bottom points.

You need to do pull-ups at least 2-3 times a week, doing at least 3-5 approaches 8-10 times. Over time, you can make the exercises more difficult by tying weights to your legs or belt.

Biceps come first if you want to show off your muscles to someone. But how can you build larger biceps and is it possible to do it at home?

In one word - possible. Of course, it sounds too good to be true, but it is a fact. In order to pump up big biceps, you don’t need to go to the gym every day and you don’t even need to have special exercise equipment at home.

This doesn't mean that you shouldn't go to the gym or buy special exercise equipment for home. I mean that the above conditions are not mandatory if you want to pump up, but there is no opportunity to train in the gym

The arms themselves should first of all be strong, especially for guys, and this is a good reason to start training. In addition to increasing strength in your arms, you will get a visual effect that no other muscle in the body will give you. The fact is that except for the biceps, no muscles change shape as much when they contract.

They attract girls and give you confidence at a party. Big biceps attract the attention of even men as it makes them jealous.

The biceps is the biceps brachii muscle. The main function of the biceps is to flex the arm at the elbow joint.

The muscle that sits below your biceps and runs along your shoulder is called the triceps. Understand that the biceps are on top of the arm and the triceps are on the bottom.

It is clear that both muscles are very important and both muscles need to be worked. But when you stand in front of people, the first thing they will notice is your biceps. But if you want to increase the volume of your arms, then be sure to pay attention to training your triceps. They make up 2/3 of the total volume of the hand.

I'm going to tell you about two main types of biceps exercises to train at home that will help you tone your biceps muscles without using huge weights.

Method 1: Lifting weights

Lift heavy things that you never even considered before.

Method 2: Using your own body weight

Use your body to apply tension to your muscles. Stuck somewhere with no way to get something? Use your weight.

But first, let's try to find a few things to pick up.

What to lift?

Lifting weights is possible thanks to the heavy things you have in your home. For example:

Piles of heavy books,
plastic bottles with water,
bags of rice,
all sorts of canned goods in your pantry.

One of the best weights is several 3-liter bags of washing powder.

Some people use plastic milk or juice bottles as weights. But the caps of such bottles tend to pop off or leak. Washing tubs have special caps that are screwed on tightly. Thanks to the handles, you will firmly hold the eggplant when lifting it, making it best choice than those old and dusty encyclopedias from your grandmother's attic.

Do you have any empty eggplants? Then this is the best reason to start washing. Once you have two empty eggplants, start filling both with water until you reach the weight you want to lift.

To give the eggplants even more weight, you can run to the beach and pick up sand there to use instead of water. This will make the eggplant much heavier.

How much weight should you lift?

The weight you should lift depends on how many reps you can perform with it.

According to the standard, you should perform a maximum of 8-12 repetitions. It's not too little to cause injury and not too much to make the exercise more about endurance. Of course, you can do 6-10 reps, but I suggest you first hone some technique before you start.

To determine how much a particular object you will use in your lifting exercises should weigh, do 12 repetitions in one go.

Too easy - If you completed the set without much effort and feel that you could do more repetitions, then the weight is too light. Thanks to it, you will not build up big biceps.

Too hard - If you can't lift the weight after four reps, it's too much. heavy weight for you. You need to lower it.

Ideal weight – If the first few reps are somewhat easy, but each subsequent rep gets progressively heavier, then this weight is just right.

At first, soreness will appear, that is, the muscles will ache very much, and you will not be able to lift weights. But don't worry, you are on your way to your goal. This feeling doesn't necessarily mean hypertrophy (an interesting word that means your muscles are growing). This is exactly the moment when you feel that your muscles have been subjected to strain and stress - this does not necessarily mean that they are growing, but you are definitely on the right track.

If you feel that you can handle a certain weight too easily, then the working weights need to be increased, otherwise the muscles simply will not grow or become stronger. They can certainly grow, but it will happen slowly and not as effectively as if you feel your muscles saying: “Damn, this weight is too heavy, we need to get much stronger to lift it.” In this case, real biceps growth will occur.

Biceps exercises at home

You need to always monitor and remember whether there is enough heavy weight you pick up. Once you can easily lift the eggplants for more than 10-12 repetitions, this is a clear indicator that you need to increase their weight - add water or sand.

Bicep curls without additional weights

The most important and effective lifting exercise for working your arms is called the biceps curl. Stand up straight with your arms at your sides and hold an eggplant in each hand. Your shoulders should remain in place and not move during the entire movement of your arms.

As you exhale, lift the eggplant with your right hand up in front of you and bring your hand to your right shoulder. You should flex your right biceps by rotating your wrist clockwise as you lift.

The moment your right hand comes close to your right shoulder, hold it in this position and squeeze it tightly for a few seconds, then exhale as you lower your hand with the eggplant all the way to the starting position.

Do 3 sets of 8-12 repetitions. Rest one and a half minutes between sets.

Tips and varieties

Lift one eggplant once, and then alternate hands each time you lift. Right hand, left hand and so on. If you count, then in total do 8-12 repetitions for each of the hands, in total you should get from 16 to 24 repetitions for both hands.
You can lift both eggplants at the same time and do 8-12 repetitions.

You can sit on a chair, sofa or bench instead of doing this exercise while sitting. The main thing is that nothing interferes with the movement of the arms in order to flex the biceps.

Biceps curl with a towel

This is a very effective exercise and very simple. You can do it almost anywhere.

If you are traveling and don't have heavy eggplants on hand, just use any bag or bag and a towel. Increasing your resistance weight is easy, just fill your bag with whatever you find around. Give it some weight.

How to do it?

Place a towel over the top strap of your backpack or bag. Grab the towel by the two edges with your hands and slowly twist the bag. Move up and rotate your arms so that at the top point (position) your palms are facing your shoulders.

Advice: When you reach the top point (position), try to turn your palms as far away from your body as possible and hold them in this position for a second or two. In this case, you should strain your hands very hard.

Concentrated curls with eggplants

For this variation of the biceps curl, which is also known as the biceps curl over the knee, you only need one bottle, bench, chair or sofa. Sit down on your chair and spread your legs wide, placing them on the floor.

Take the eggplant to right hand and lean forward slightly so that your right elbow is pressed to the inside of your right thigh and lower your arm completely down.

The eggplant should be near your right ankle. For convenience, you can rest left hand on the left knee. As you exhale, flex your right biceps and lift your torso until your arm touches your chest. Hold your hand in this position for about a second, and then, as you inhale, lower the eggplant, returning to the starting position.

Perform 8 to 12 repetitions, and then switch to your left hand and continue working your left biceps in the same way.
As with the basic biceps curl, only the forearm should move. There is no need to swing your whole body to help yourself lift the eggplant.

Perform three sets of 8-12 repetitions on each arm.

Bodyweight biceps exercises

Not every workout involves using extraneous weights. You can pump up your biceps simply by using your own body weight as a weight.

Biceps curl with leg

To begin this exercise, all you need is a chair, stool or sofa. Sit down on a chair. Place your right hand under left leg, while the thigh should be slightly higher than the knee.

Pull your leg up as high as you can with your hand. You should not help your leg muscles when lifting, so that it does not become too easy. Make sure you only use your arm muscles.

Over time, this exercise becomes easy, so to make it harder, raise your leg on a step. This will force your leg muscles to pull your arm down when you try to lift your leg up.

Perform a set of 8-12 repetitions, then switch to the other arm and leg. Do the same exercise.

Reverse grip pull-ups to the chin

Now let’s talk about how to pump up your biceps on the horizontal bar using a special reverse grip pull-up technique; by the way, this is the most effective basic movement for the biceps brachii muscle. You can install a horizontal bar for training right at home. If you have children, then the task becomes even easier. You can simply use their swing while the kids are busy with homework or going for a walk.

With your palms facing you, grab the bar with your hands slightly wider than shoulder-width apart.

In order to create an emphasis on the biceps, make sure that your palms are turned towards you. If your palms are facing away from you, then the emphasis will be more on the back muscles and less on the biceps muscles.

Pull yourself up so that your chin is on top of the bar. To do this, lift your own body weight by bending your arms until your chin is level with your hands.

There is no need to help yourself with pull-ups by rocking, resorting to so-called cheating. Be sure to keep your body as straight as possible as you perform the pull-up and keep your legs together. Correct technique: rise up with a strong movement and slowly lower down under control, almost fully extending your arms.

There is no need to strive to ensure that your arms are completely straight, and you hang like a monkey. You need to stop until your arms are fully extended at the elbow joint, so that the muscles are constantly under tension.

To keep your feet from touching the ground, between each pull-up, keep your knees bent so that they are behind you. From the outside, your body should resemble an inverted letter “L”.

How many repetitions should you do?

- This is a good basic exercise that pumps up not only the biceps, but also the back muscles. So do as many pull-ups as you can. Keep your body straight and not swaying.

Don't be lazy. Climb as high as possible. The more you train, the more reps you can do and your biceps will get bigger.

Rubber bands instead of weights

One inexpensive purchase you'll want to buy is a rubber band. You can do a ton of different exercises with them, all of which will be very effective for your biceps.

We will do biceps curls with rubber expander. At the same time, hold each end of the tourniquet with your hands so that its middle hangs down and touches the ground. Stand with your foot in the middle of the tourniquet and place your feet shoulder-width apart on the tourniquet.

Place your elbows on your sides and begin to bend your forearm toward your shoulders. Make sure you flex your biceps and pull your hands on the band all the way until your hands touch your shoulders.

Hold them in this position for several seconds, squeezing your hands tightly. Then you can lower your arms down, returning to the starting position.

Try using posing as a form of exercise as well. Keep your arms bent for 10 seconds, then relax them and wait a few seconds. Then repeat the exercise again. It is called isometric exercise, that is, constant muscle tension when the muscle is held in one position.

Advice: The main thing is to flex your muscles as much as possible. Try to concentrate at this time and imagine that you are trying to press your fists as close to your head as possible, as if you want them to touch your head.

Try to keep your biceps tense for more than a few seconds. You should feel exhausted. If your face shows agony, it means you are doing everything absolutely right. This is the moment when you realize that your biceps will grow.

Doing this posture exercise is a great way to strengthen your biceps immediately after a workout.

When you swing, you create microtraumas in the muscle fibers. This is partial destruction muscle tissue is a normal result after exercise.

Muscles respond to microtrauma and create larger muscles.

You must eat right during recovery. During recovery, muscles require amino acids.

Amino acids are found in proteins. When you eat protein, your body breaks it down into usable amino acids. Your goal: Eat 2 to 2.6 grams of protein per 1 kg of your weight. For example, if a person weighs 72 kg, then this is about 142-187 grams of protein per day.

Try to divide your daily meals into 4-6 meals to fuel your body throughout the day.

Here is a list of several foods rich in protein:

Poultry, such as chicken or turkey
Fish meat, such as tuna or salmon
Lean meat

Another good source of protein is whey protein isolate. You can consume this protein by mixing it with milk, water or making yourself a smoothie. You can also find other types of cocktails. But in terms of price-quality combination, Whey Protein It has best indicator and its added benefit is that it is suitable for pre- and post-workout consumption, as its absorption rate is faster than regular food and other types of protein.

If we talk about water, it is important to monitor the water balance in the body. Water maintains normal metabolic function, including muscle growth, which is 70% water. In fact, in the absence of normal fluid intake, catabolism can be caused. Catabolism, in turn, will contribute to muscle reduction.

Drink plenty of water to help your body absorb nutrients and retain them. water balance during training and throughout the day.

Enjoy the pain

When you do the exercise, you may feel pain in your muscles. This is called sore throat.

The pain may appear a couple of hours after training and reach its peak after 48 hours. It all depends on the intensity of the workout. It may take up to 7 days for the pain to go away.

Krepatura is good pain. It can happen not only to beginners, but also to experienced athletes.

Increasing the intensity and changing exercises can cause soreness.

I've been working out for twenty years and I always get sore muscles after chest workouts. But rarely do my biceps or triceps hurt.

Krepatura is a good pain, but pain from injuries is bad. Don't raise too early heavy weights. Train gradually. From small to large.

If you experience sharp pain in your biceps during exercise, consult your doctor.

It is advisable to consult a physician before starting any exercise or nutrition program.

How often to train biceps

If you train too often, it is not good.

As a rule, two workouts per week will be enough to increase the size of your biceps. From one training you can also get good effect, if you work correctly.

Never work one muscle for several days in a row. This risks injury.

If the biceps have not fully recovered after training, and you start the next workout, then this threatens to reduce them.

My advice: split up your workouts. One day you work on the biceps and muscles of the upper belt, on the other - on the legs and the entire bottom. You can do cardio workouts instead of legs. There are plenty of options.

The biceps is one of the most popular muscles on the male body. After all, this is what athletes demonstrate first. Since ancient times, it has been an indicator of strength, and now it is an indicator of progress. The biceps are almost always in sight. This is why a huge number of athletes want to pump up their biceps.

Anatomically, the biceps consists of two heads, which are attached to the coracoid process and to the elbow joint. Its function is to help your arm bend and your forearm to rotate freely from your hand. In life, this muscle does a huge amount of work. Lifting any object is carried out under the guidance of the biceps. And in some situations it is also pumped up: lifting something heavy, bringing bags, moving a sofa. Therefore, according to the standard, hands cannot be completely incapacitated unless you have hidden them all your life. This situation also explains why one hand is always larger than the other. Right-handed people often complain that their left biceps are not at all equal to their right ones. This is all from vital activity.

Top 9 biceps exercises at home

In this article we will discuss the exercises that are most suitable for developing physical fitness biceps at home with dumbbells and a horizontal bar.

1. Standing Dumbbell Raise

Stand upright, pick up objects of the same weight.
Bend your elbow, lifting the weight to your shoulders.
Hold the dumbbells in horizontal position, fingers towards you.

Keep your back straight to avoid damaging your spine. Use only your biceps for the lift. If you sway, your back muscles will come into play and the effectiveness of the exercise will decrease. The biceps should contract and extend completely.

2. Hammer lift

Stand straight, hold dumbbells with the same weight in both hands.
Hold them vertically, fingers facing each other.
Bend your elbows until the contraction is complete at the top.

Don't use other types of muscles that are activated by swinging your body. You should lift the weight exactly with the biceps only, and not with a wave, in which case you can quickly pump it up at home.

3. Lifting dumbbells with emphasis on the bench

Place your hand on the conditional simulator so that it is fixed under your armpit, elbow down.
Bend your arm at the elbow, without lowering your arm all the way or raising it all the way up.

As a simulator for pumping biceps, Any will do a vertical object at an angle that you might find around your home. The hand should not hang, but should not lie on the machine. The advantage of this exercise is that it will work exclusively the biceps without activating the core. Full extension and contraction are unnecessary movements that simply load the joints and exhaust the arms, but do not contribute to the quality development of the biceps. Because do not do it at full amplitude.

Sit on a chair with your back turned (to make it easier to keep your back straight).
Take the same weight in your hands.
Work at full range.

Almost the same as the standing exercise, but the set is progressive. Sitting causes stress on biceps more load, since the whole body works less. Sit up straight and don't sway to the sides.

5. Concentrated dumbbell raises

Sit on any height with your legs apart.
Bend over and lock your elbow inside legs near the knee.
Lean on and begin to contract the biceps muscles, not to their full amplitude.

An excellent exercise that minimizes back and torso work. Thanks to this, the biceps develop faster and better.

6. Reverse grip pull-ups

Grasp the bar with an underhand grip, fingers facing you.
Hands should be shoulder-width apart.
Pull yourself up to your chin, but don't go all the way down.

You don’t have to do it at full amplitude, since lifting is done with the help of your back. To specifically pump up your biceps, this is not necessary. This is the best exercise on the horizontal bar and one of the most effective exercises for pumping biceps.

7. Narrow pull-ups with reverse grip

Grasp the horizontal bar with a reverse grip, with your fingers facing you.
Hands should touch each other.
Pull-ups are done until the muscles contract completely, but without falling to the lowest point.

A narrow grip will also help develop your biceps, but will additionally strengthen your shoulders and shoulder blades. The exercises are alternating, so as not to load the same area, but just as effective for pumping the biceps muscle.

8. Standard pull-ups with elbows forward

Grasp the bar with an overhand grip, with your fingers facing away from you.
Your hands should be shoulder-width apart and your elbows should be facing forward.
Pull up to full range.

If you push your elbows out to the sides, the entire load will go to your back and the biceps will do much less work. With the right technique, you can also do triceps in addition to biceps.

9. Pull at the doorway

Stand next to the doorway.

Grasp the doorway with one hand and place your feet next to it.

Shift your center of gravity to the side so that you can avoid falling only because of the support of your hand.

Pull yourself up to the wall with one hand.

Video

The size of the biceps plays an important role in an athlete's figure. To achieve significant results, you need to not only work hard on developing your biceps, but also choose the right exercises for this purpose. Every beginner in bodybuilding needs to take into account that biceps look good only when the rest of the body muscles are pumped up and well developed. The biceps should have a size proportional to the rest of the muscles. You cannot focus exclusively on training the biceps at the expense of the rest of the muscles. All muscle groups should be worked out equally, and exercises for the biceps, which place the load primarily on it, should become part of the athlete’s overall training.

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

Performing training to develop biceps at home

The conditions under which novice bodybuilders train vary. Not always and not everyone has the opportunity to visit Gym. Not having access to a gym doesn't mean you have to stop working out altogether. There are many exercises that you can do at home without any problems. These include .

This exercise is aimed both at working the biceps and using the muscles chest, hands shoulder girdle. Its implementation does not require 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 a load is placed.

Weight training

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

Dumbbell Curls

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

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

The arms are bent as you exhale, and extended as you inhale. You can do the exercise with different hand positions. They can be suspended, rest their elbow on upper area hips or knee. Positions can be alternated. The main thing is to bend and straighten your arms at a slow, not a fast pace. If this “rule” is not followed, the biceps will not be subjected to the maximum amount of stress.

The exercise is quite simple, but effective. Hand dumbbell raises from a seated position fully engage the desired muscle, work through and train it.

Hammer lift

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

stand up straight;
hands with weights - dumbbells are lowered to the sides;
fingers turn towards the hips;
dumbbells, changing hands, are lifted to the shoulder.

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

To perform a hammer lift correctly, you need to ensure that your legs do not spring, your back remains straight, and your elbows do not lean forward. The load should be directed exclusively at the biceps muscle. When one arm is raised, the other is tense and slightly bent at the elbow.

The hand is held in the extreme position for a second or two. If the exercise is not easy, it is permissible to slightly arch your back. It should be taken into account that throughout the entire exercise it should be fixed in one position. You need to look in front of you, 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 ensure that the dumbbells are pushed out solely by the force 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. The “hammer” trains both the biceps and promotes the uniform development of the brachioradialis 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 become great exercise for biceps development. Pull-ups can be done with either a reverse or 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 easy. This can be done by hanging extra weight to the legs or increasing the number of repetitions. To get the most out of pull-ups, keep your arms fully extended.

It is necessary to perform pull-ups, “hammers” and bends with dumbbells not jerkily, but smoothly. This will allow you to work the entire muscle evenly and get the desired result as quickly as possible. All of the above exercises can be done at home without visiting the gym, and the reward for diligence will be voluminous biceps, which make the bodybuilder’s figure not only proportional, but also beautiful.

Biceps training in the gym

IN gym You can pump up your biceps much faster. This is due to the fact that a bodybuilder has the opportunity to do much more exercise, not three or four. A special role in this is played by the exercise equipment and devices that are available to the athlete in the gym. They allow you to work both on individual parts and on the entire biceps muscle.

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

It is possible to effectively work out 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 out heavy weights. Raising it at home is not recommended. When you're not around experienced trainer, there is no one to insure the athlete. There is no problem with this in the gym and lifting Weight Limit without risk of injury.

Lifting a barbell while standing is basic exercise on the biceps and is considered the most effective for increasing both volume and strength:

take the barbell with an underhand grip, placing your hands shoulder-width apart;
lift the sports equipment by contracting the biceps.

If a bodybuilder tries to lift the barbell as high as possible, his arms will move forward. This should not be allowed, since the load will be transferred to the delta and will not be placed on the biceps.

Incline Bench Curls

To perform the exercise, sit on incline bench, take dumbbells in your hands. The back is pressed against the backrest, the legs are pressed against the floor surface. Bending your elbows, they are lifted one by one. When the arm is raised to the maximum, the hand is turned towards itself as much as possible. The main thing is that your elbows do not lean forward.

The barbell is grasped with a medium reverse grip, which allows you to best work the biceps muscles. Keeping your shoulders on a support allows you to focus the entire load on the biceps. Exercise is most effective on bottom part biceps In cases where an athlete experiences severe tension in the area of the wrist joints, it is permissible to replace a barbell with a regular bar with a projectile with a figured one. Another alternative option is to use dumbbells.

The exercise is performed in 3 approaches. Each one has from 8 to 12 repetitions.

Training on a bench and with a barbell can be performed without exercise equipment. To achieve quick results and maximum benefit from exercises, if you have the opportunity to use these devices, you should definitely use them.

Exercises on simulators

A training complex for pumping up biceps will be complete if it includes muscle development using exercise machines. This will greatly increase your training productivity.

stand in front of the exercise machine;
take the handle of the lower block with a reverse grip;
bending your elbows, pull the handle towards your shoulders;
return to their original position.

To ensure that the entire load is placed only on the biceps muscle, the elbows are pressed to the body. An alternative option would be to use ropes. Bent fingers, if the exercise is performed on ropes, should be directed towards each other.

Standing straight, feet shoulder-width apart. Hands grasp the handles of the projectile and pull them to the top of the head. When the arms are extended, they should remain tense and the load should not drop completely. When inhaling, the arms are extended, and when exhaling, they are bent. The recommended number of repetitions is 8-12 times. Approaches are done from 1 to 2.

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

The key to success lies in properly organized training. This allows you to avoid both injury and excessive fatigue. If an athlete goes to the gym every day, exercises to pump up the biceps are performed every other time. A “day off” allows the muscles to recover.

You should start exercising only after warming up. Otherwise, there is a high probability of tendon rupture. If an athlete feels the need to focus exclusively on biceps, such training should be carried out no more than once a week.

Intense training cannot be done every day. The athlete must take a one-day break from training. You can devote it to visiting a sauna or Russian bathhouse.

The key point in the development of the biceps muscles is to improve the ability - unfortunately, most beginners do not know how to do this at all and perform the exercises exclusively mechanically, raising and lowering the weight without the feeling that the biceps and exclusively the biceps are involved in the exercise.

It also plays a role that in everyday life, the biceps is most often involved in work simultaneously with a number of accompanying muscles - for example, if you lift a weight from the floor, you first bend over (your back is involved), and only then activate the biceps. That is why correct technique Performing biceps exercises always implies complete immobility of the body.

How to pump your biceps correctly?

Pumping up the biceps to create strong hands- what many beginners dream about when they first get into the gym. Which is not surprising, since biceps are “ business card"athlete - it is impossible to imagine a person with athletic build and weak biceps. However, the logic is that powerful body gives strong biceps, and not the other way around.

In fact, the biceps muscles are involved when performing any exercises that develop the entire body musculature at once - this is why you need to pump your biceps with isolating exercises no more than once a week, and not every workout. Remember that the biceps muscles need time to fully recover and grow.

Biceps muscle anatomy

The anatomically correct name for biceps is biceps brachii (lat. musculus biceps brachii). The name is due to the fact that the biceps itself consists of two parts - short and long, each of which has its own attachment point and its own mechanics of movement. The more developed the biceps muscles are, the more visible their components become.

The long part of the biceps brachii muscle is located on the outer part of the arm (number 1 in the figure), the short part is on the inner part (number 2). Among other things, the development of the biceps is also influenced by the involvement in the exercise located directly next to it. As if pushing the biceps up, this muscle visually increases its size.

The best biceps exercises

Unlike most muscles in the body, which require exercise from different angles, the biceps lies almost flat, thus limiting the range of motion (essentially, the biceps can only lift weights). That is why it is extremely important to pay attention when performing the exercises below. correct technique and the feeling of the biceps working.

The most anatomical exercise for developing biceps, since when lifting and lowering a weight, the movement is as close as possible to the natural movement of the joint. When performing the exercise, make sure that the body does not sway and that the elbows do not come forward.

It is believed that the use of a curved barbell in the exercise significantly increases the involvement of the biceps in the work, since with a slight turn of the palm it inner part more actively involved in the movement. The result is more voluminous and “ball-shaped” biceps.

The more you rotate your arm when performing this exercise, the more noticeably the short part of the biceps is included in the work. However, make sure that only the forearm moves - the elbow should be fixed, but not pressed tightly to the body.

Purpose this exercise is to slowly and consciously lift the dumbbell using the strength of your biceps. Don't try to use excessively heavy weights, like lifting dumbbells upward - this puts the stress on your shoulders and back, contributing to.

The key point of the technique is that when performing this exercise, the palm of the dumbbell rotates 90 degrees. It increases engagement brachialis muscle, thus pushing the biceps up and significantly increasing its visual volume.

Perform the exercise using the strength of your biceps and do not arch your whole body to lift the weight. Also make sure that the tailbone is facing down, the back is straight, and the elbows do not change their position during the movement. In addition, keep your abdominal muscles in a slight, conscious tension.

An advanced exercise for isolated work on the outer part of the biceps muscle. The technique is similar to a regular biceps curl, but the palms are facing down. Remember that it is important to use a fairly light barbell, otherwise the technique of performing the exercise will be disrupted.

Typical mistakes in exercises

It is extremely important to remember that when performing any biceps exercise, only the biceps should be involved in the work. In other words, you should lift the weight solely with the strength of your biceps, and not at all by straining or arching your entire body to help complete the exercise. The forearms are the only part of the body that should be in motion.

Carefully monitor the position of your elbows - if you start putting them too forward, your back will curve (provoking the risk of injury or developing chronic pain), and if you spread your elbows to the sides, the load on the joints will increase. When performing biceps exercises, the elbows must be fixed, but not pressed against the body.

After biceps exercises. Strategy for strengthening the trapezius muscles and cervical spine spine.

Biceps workouts for beginners

When performing biceps exercises, remember that biceps muscles require an emphasis solely on the correct (and slow) technique, and not at all a race for constantly increasing the working weight, using a large number of different exercises or endless repetitions. Train your biceps once a week, choosing no more than 3-4 exercises.

Perform each biceps exercise in 3 sets of 7-10 slow and conscious repetitions. In addition, do not forget that if you really want to pump up your muscles, then you need to start training with - it is simply impossible to create an athletic body solely by pumping up your biceps.

Is it possible to pump up biceps at home?

Biceps are one of the few muscle groups, which can be downloaded at home. Since the key exercises for biceps are various exercises with dumbbells, you can easily do them at home. The downside of such a workout is that only one workout per week is enough to grow muscles - and beginners often pump their biceps much more often.

Unfortunately, long and frequent training biceps exercises do not accelerate muscle growth at all, but rather slow it down, since they do not provide sufficient time for recovery. Among other things, an athlete needs strong biceps to perform “real” strength exercises(, and so on) - and these exercises are quite difficult to do at home.

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The main thing in successfully pumping up the biceps muscles is not too frequent training, the most correct technique for performing exercises, adequate working weight, slow speed repetitions and complete mental control over the working muscle. At the same time, the best isolating exercises for biceps are all kinds of dumbbell or barbell raises.