Biceps Top 5 exercises to amplify

Biceps Top 5 exercises to amplify

Bodybuilding and fitness enthusiasts Welcome wherever you are, what if you ask a child about his favorite muscle?Yes, this is true Serik biceps are the most famous and most beautiful muscles and biceps are very important for the performance of bodybuilding exercises, especially back exercises.

You must have entered this article because you want to increase the size of the biceps and today I will show you the best biceps exercises for women and men and biceps exercises for beginners and professionals as well.

Biceps dissection

first rule:

In order to know how to choose your exercises next time on your own, you must know the anatomy of the biceps You should know the anatomy of the biceps. On the height of the biceps This is called the short head narrow fist targeting the outer part and the so-called long head medium fist targets the outer and inner part together and there is the brachialis muscle located below the long head where amplification works at the height of the biceps muscle.

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The second rule:

The normal grip isolates the biceps by 85%,Hammer grip targets 60% biceps, 20% brachialis and 20% forearm,The inverse grip targets the biceps by 40% and the precialis by 25% And the forearms muscle by 35%.

Well, after you know the secrets of this muscle, let's move on to the best biceps exercises.

Before you begin you should warm up the muscle well to avoid injuries and cramps.

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Ez_bar curl:

Grab the easy bar with a medium grip and lift up quickly and slowly slide down. This exercise targets the long and short head together It is an awesome biceps exercises.

Dumbbell alternate biceps curl:

It is the best exercise for the biceps where it focuses on the short and long heads and isolates the biceps excellently.It also exercises the brachialis muscle as well as I advise you to rotate your wrist when upward and make your little finger higher than all fingers to press the muscle.

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Preacher curl:

This exercise is one of the best exercises biceps in the gym where it deactivates the front shoulder muscle and relax the lumbar area and this exercise targets the long section significantly and also advise you not to swing for health reasons.

Cross body hammer curl:

One of the most important exercises biceps muscle with dumbbells where he exercises the outer part of the muscle ie the long head and exercise brachialis where it works to highlight the muscle is also great and for a better exercise Squeeze the muscle when upward.

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Wide-Grip standing barbell curl:

This exercise is one of the best exercises for the biceps where it targets the short head As a tip, focus your workout to activate mental contact with the target muscle.

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Overhead cable curl:

This exercise is one of the best exercises to amplify the biceps where it isolates the outer part of the muscle and exercise cable activates the negative movement during the exercise more than other devices in the gym.

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How many tours do I have?

I advise you to do three sets because the biceps are very small.

How many iterations do I do?

Studies have shown that the number of iterations 15-20 is the best recurrence of muscle growth.

In the end remember if you want to become a monster do not eat like a sparrow.