When it comes to fitness, the biceps have always been used as a face muscle, and anyone who works out cares a lot about this muscle, but which moves have a good training effect on this this muscle? Today we will introduce you to some of the better exercises to swell your biceps.

1、pastor's chair curl

This training movement is performed on a priest's chair, using a crank barbell.

Movement procedure.

Sitting in the chair, place your entire arm from the armpit on the incline plate, bend your elbow and lift the barbell with the palm of your hand. Inhale, extend your elbows, slowly lower the barbell near the bottom, exhale, bend your elbows, then return to the starting position and repeat the process. Perform 8-12 reps/set, completing 4-6 sets.

When performing this movement, the weight should be gradually increased, the barbell lowering process should be slow and the elbows should be slightly bent as they reach the bottom. This movement utilises the function of flexion and rotation out at the elbow joint of the lower arm when the biceps are near the point of fixation.

Training objectives: Wide grip for the short head of the biceps, narrow grip for the long head.

2、dumbbell hammer curls (super set)

The dumbbell hammer curl can be performed in a standing position or in a seated position. This exercise works the brachialis and biceps muscles. At the same time, the radial long wrist extensors and radial short wrist extensors can also be trained at the same time.

Let's take a look at the standing position as an example of how to practice this movement.

Procedure.

Hold a dumbbell in each hand, palms facing each other, and hold your upper arms at your sides. Exhale, bend your elbows and bring the dumbbells closer to the anterior deltoid side, inhale, extend your elbows and return to the starting position, alternating between the two hands.

The biceps group is stimulated with a superset of the biceps with the advance stimulation of two large weight combinations of barbell curls and preacher's chair curls.

Choose four dumbbells, e.g. 10kg 7.5kg 5kg 3kg. Start with 10 kg and do 12-15 reps per set without resting. Complete the 4 weights in sequence and count as a superset, completing a total of 3-6 sets.

Always keep your elbows stable and don't move back and forth. When finished, the biceps should feel engorged and strongly swollen. This movement utilises the 'flexion' function of the elbow when the biceps are 'near-fixed'.

3. Dumbbell curls (superset)

The dumbbell curl, like the dumbbell hammer curl, utilises a specific choice of weight and can be referred to as the hammer curl.

This movement can be performed in both standing and seated positions and it is recommended to alternate frequently, for now we will use the standing position as an example.

Movement procedure.

Stand with your feet shoulder-width apart, arms down and palms inwards holding the dumbbells.

Exhale, bend your elbows and rotate your palms upwards before your forearms reach a horizontal position, then continue to raise your elbows until the dumbbells are close to your front deltoids.

Inhale, extend your elbow and return to the starting position. Rotate your hands and repeat the process.

Keep your elbows stable and do not sway back and forth throughout the process.

Do 12-15 reps per set without resting halfway through and complete the four weight exercises in sequence, this counts as a superset of 3-6 sets in total.

This movement uses the biceps to flex and rotate the forearm out at the elbow joint as it approaches fixation.

When flexing the elbow, keep the elbow stable and warm up with a separate movement, such as a concentration bend, before the workout, but this does not count towards the official set.

Training movements should be changed frequently, for example alternating between standing and sitting positions, straight and curved bars, and keeping the biceps freshly stimulated.

After the workout is complete, stretch the muscles to aid recovery.