Keep in shape! Biceps

The main task is to teach yourself how to feel the biceps.

Extremely hard work is needed here, but in the traditional 8-12 repetition mode. Low rep work (less than 6 reps per set) will increase biceps strength, but not mass. The main problem with pumping the biceps is that the biceps anatomically works in conjunction with the muscles of the back and shoulder girdle.

So, doing biceps lifts, many do not know how to isolate it and, imperceptibly, help with the movement of the body. It is clear that such work has no return. So your main task is to train yourself to feel the biceps and do the exercises so that it takes on all the workload.

RICHARD JONES, IFBB Professional

Complex for beginners

For a beginner, the main thing is to master the correct exercise technique and gradually raise the working weights. There is nothing more important than learning to feel the biceps. Otherwise, work with large weights at the next stage of the training will go to waste. First things first, train yourself not to bend over in time with the biceps curls. Do your climbs slowly, without a starting jerk. There is only one standing exercise in the complex, since such movements require great strength of the assistant muscles, but they are usually discharged by beginners.

Exercises	Approaches	Reruns
Rises on the lower block while standing	3*	12, 10, 10
Scott Bench Rises	2	10, 10
Seated Alternating Dumbbell Rises	2	12, 12

* The first approach is warm-up.

Exercise "Raises on the lower block while standing"

Flexion of the arms is done with the help of the lower block. Take the rod in your hands with a grip from below, palms shoulder-width apart. Keeping your elbows motionless on the sides of your torso, straighten your arms down until your biceps are fully extended. Without moving your elbows, lift the rod up to your chin. At the highest point, tighten the muscles, then slowly lower the rod, straightening your arms and stretching your biceps.

Exercise "Rises on the Cattle Bench"

Exercise Seated Alternate Dumbbell Lifts "

Home complex

The biceps is a relatively small muscle, so it doesn't require huge weights. This means that if you have a set of dumbbells, you can swing your biceps at home no less effectively than in the gym. The only thing you need to spend money on is an EZ bar. The fact is that there is no alternative to barbell curls for biceps. Another important exercise is sitting dumbbell raises. In the gym, you would do it on a bench with a reclining back, but at home you will have to come up with such a bench, an equivalent replacement.

Exercises	Approaches	Reruns
EZ Bar Biceps Curl	3*	12, 7, 7
Seated alternate biceps curl	3	9, 9, 11**
Concentrated lifts	3	12, 10, 10
"Hammer" sitting	2	10, 10

* The first approach is warm-up.

** In the last set, reduce the load by 30% and do additional reps.

Exercise "Curl EZ-barbell biceps"

Take a solid, fixed stance. Slowly lift the bar until you feel the bicep contraction to the limit. Return slowly to the starting position. Both narrow and wide grip are equally effective.

Exercise "Concentrated lifts"

Seated Hammer Exercise

Sit on the bench and rest your feet firmly on the floor. The dumbbells are on the sides of the torso. Raise the dumbbells to your shoulders, palms inward. At the top point, pause, additionally statically contract the biceps, then slowly lower the dumbbells.

Complex for peak biceps

Although biceps height is considered a genetic constant, persistently doing this complex will definitely make your biceps taller. The height of the biceps depends on the volume of the so-called long beam. Here it also needs to be bombed tirelessly! All exercises of the complex are subordinated to this goal.

Exercises	Approaches	Reruns
EZ Bar Biceps Curl	5*	15, 12, 7, 7, 9*
Alternate rise for biceps with supination	3	9, 9, 11**
Scott Bench Curls	3	12, 10, 10
Flexion of the arm on a high block	3**	10, 12, 15

* The first 2 approaches are warm-ups.

** In the last set, reduce the load by 30% and do additional reps.

*** In each approach, reduce the load and do repetitions to "failure".

Exercise "Alternate biceps lift with supination"

This exercise requires a straight back. Hands with dumbbells are lowered along the body. Bend your arms alternately, while simultaneously turning your palms out. Try

do not move the elbow to isolate the work of the biceps.

Exercise "Bending the arms on a high block"

Complex on the "relief"

Hands look impressive only under the condition of a sharp, definition of muscle bundles. In short, the bundles need to be cut clearly. By the way, a sharp "relief" has a paradoxical effect: visually, the hands add at least 3-4 cm in volume!

Exercises	Approaches	Reruns
Biceps curls while standing on the block	3*	12, 10/12, 10/12**
Alternate biceps curls	3	12, 12, 12/15**
Lifting in the simulator	3	10/12, 10/12**, 15
Concentrated lifts	2***	10/8/6, 10/8/6**

* The first approach is warm-up.

** The "/" sign means that this is a drop set. In the last approach, reduce the load

30% and without rest, take an additional approach. If necessary, one more.

*** Double drop sets.

Forearm complex

If you think that your forearms will grow automatically with your training weights, then you are wrong. Yes, your forearms will add strength, but not mass. Alas, if your forearms were skinny from birth, then they will remain so even after many years of training. There is only one way out: deliberately swing the mass of the forearms! And don't think it will be easy! The best for the forearms is heavy multi-rep training.

Exercises	Approaches	Reruns
Reverse Grip Biceps Curl	4*	12, 7, 7, 9**
"Hammer"	3	12, 10, 8***
Barbell Curl	2	to "failure" +

* The first approach is warm-up.

** In the last set, reduce the load by 30% and do additional reps.

*** Increase your working weight from set to set.

+ Do more than 15 reps.

Reverse Grip Biceps Exercise

Grip shoulder-width apart, with moderate weight, slowly bend. You can take a curved barbell or do block exercises, or rest your elbows on Scott's bench. Many bodybuilders believe that a fairly narrow (12-15 cm) grip is best.

Barbell Brush Bend Exercise

Sit on a bench with the hands extending beyond the knee line. Raise the bar with your hands using the tension of the forearms. Depending on how you grip the barbell, different areas of the forearm will be loaded. The bottom grip develops the inner part, the top grip develops the outer part.

Complex for grip strength

If your brushes are relatively small, then they have little strength. During the training process, your hands will gain strength too slowly, they will quickly give up and thus interfere with the training of the hands. In this case, use this complex. You will be surprised how quickly your hands will get stronger. Well, this will entail a natural increase in results in lifting biceps.

Exercises	Approaches	Reruns
Curl of the hands with a barbell behind the back	3*	10, 10, to "failure"
Dumbbell Hand Curl	3	8, 8, 8
Holding a pancake	2	up to 1 minute

* In the last approach, reduce the load by 30% and do reps to "failure". ** With one fingers, take the edge of the pancake and hold it as long as you can. When the hold time comes to a minute, take a heavier pancake.