The Best Way to Train your Biceps

10 Apr 2024

In the realm of strength training, few muscle groups garner as much attention and admiration as the biceps. When it comes to sculpting impressive biceps, exercises like the barbell curl and weight dumbbell exercises have long been staples in workout routines. However, faced with numerous training methods and techniques, choosing the right approach can often be confusing. Therefore, in this guide, we will delve into the best way to train biceps, focusing on effective exercises, proper form, and strategies to help you achieve your fitness goals.

How to Train Your Biceps
Considerations for Training Biceps
Conclusion

How to Train Your Biceps

Standing Barbell Curl

Stand naturally with your feet shoulder-width apart, knees slightly bent, and body slightly leaning forward. Keep your arms close to your body with elbows fixed, gripping the barbell with an underhand grip, hands shoulder-width apart. Keep your head straight and eyes forward throughout the exercise. Begin by maintaining stability in the torso and fixing the elbow joints throughout the entire movement. Exhale as you exert force, curling the barbell steadily until the angle between the upper and lower arms decreases, tightening the biceps. Inhale as you slowly lower the barbell back to the starting position, maintaining a controlled motion until the biceps are fully stretched. Focus on the sensation in the target muscles throughout the entire movement, performing the exercise with a slow and deliberate pace.

Dumbbell Curl

To begin, stand or sit with your body stable. Hold a dumbbell in each hand, naturally hanging down at your sides with palms facing towards you. Ensure that the dumbbells are shoulder-width apart, and your arms are slightly close to your body. Next, initiate the curling motion. Keeping your upper arms stable, primarily use the contraction strength of your biceps to curl the dumbbells upwards from both sides of your body. During the curl, focus on controlling the range and speed of the motion, avoiding swinging your body or using momentum to complete the movement. Also, ensure that your wrists remain fixed, without flipping or twisting. When the dumbbells are curled up to the highest point, pause briefly. Be careful not to let the dumbbells touch your chest, to avoid unnecessary pressure on the muscles. Then, slowly lower the dumbbells back to the starting position. While lowering, also control the speed and range, avoiding sudden muscle relaxation. Keep your upper arms stable, ensuring that the movement is always led by the biceps.

The true value of this exercise lies in its versatility. You can perform it standing, seated, or lying on an incline bench. You can do it bilaterally or alternately. In short, there are many options for this exercise, offering much more training freedom than the barbell curl.

Cable Hammer Curl

First, choose a suitable weight and select the rope handle. Grip the handle with an underhand grip, stand with your feet about shoulder-width apart, and keep your chest up, abdomen tight, and back straight. Inhale, then using your arm muscles, slowly curl the handle upwards until it is close to your shoulders. Keep your body straight and avoid rocking your elbows back and forth during the curl. Finally, return to the starting position and repeat the above steps. Since the brachialis muscle is composed of slow-twitch fibers compared to the biceps, a slower tempo yields better results.

Barbell Bent Over Row

Stand in front of the bar, feet shoulder-width apart, toes pointing forward, and shins close to the bar, about 2-3cm away. Bend at the hips and knees simultaneously, slowly bending forward. Arms should hang naturally at shoulder-width, with a moderate grip distance, fully grasping the barbell, keeping the head up and chest out. Feet should be firmly planted on the ground, thighs slightly engaged, and torso slightly raised, about 45° forward bend, adjusting the degree of forward bend according to your own situation. Grip the barbell with arms, keeping the chest out, and slightly inwardly rotate the upper arms. Engage the back muscles to drive the arms, pulling the barbell along the trajectory of the bent-over back, in a diagonal upward motion, pulling to a point 2-3cm below the belly button. Rotate upper arms slightly inward as pulling up, maintain back expansion as lowering. Throughout the movement, keep the lower body stable and the core engaged.

Barbell Reverse Curls

To begin, grip the barbell or dumbbells with an underhand grip, palms facing upwards, with hands shoulder-width apart. You can choose to kneel on both knees facing the long edge of a bench, or sit with forearms resting on the bench and hands hanging off the other side. Ensure that throughout the movement, except for the wrists, the rest of the body remains stationary. Keeping the forearms still, start by flexing the wrists, lowering the barbell or dumbbells towards the ground. Then, pause momentarily and slowly curl the barbell towards the forearms, flexing them as high as possible. Pause briefly again, then slowly lower the barbell or dumbbells back to the starting position. Repeat this motion to achieve the desired workout effect.

Considerations for Training Biceps

When training the biceps, it is important to maintain proper form, avoid excessive swinging, control the intensity and frequency of training, and allow adequate rest time for the muscles. Pay attention to coordinated breathing, inhaling to stabilize the body and exhaling to exert force. Additionally, ensure training safety to prevent injuries. By following these guidelines, you can effectively enhance the effectiveness of your workouts.

Conclusion

Training the biceps brachii requires mastering the correct techniques and focusing on posture and key movements. At the same time, controlling the intensity and frequency of training to ensure adequate muscle rest is crucial. Safety awareness should also not be overlooked to avoid injury. By adhering to these principles, one can enhance the effectiveness of their workouts.