What is Biceps? The fastest effective Biceps exercises for Gymer

Biceps is a muscle group in the human body and is very focused when participating in Gym exercises. So you know, what is Biceps or how to practice it effectively? Let's learn about this Biceps muscle group through the topic of the article below!

In the world of Gymer, Biceps is the name of a muscle group in the body and it plays an important role to increase strength, as well as build a healthy body. However, many of you who are new to Gym or learn about Gym by yourself on the internet still do not know what Biceps is? And how to exercise this muscle group? The following article of Thien Truong will share with you the full concept of Biceps and exercises to develop the best Biceps. Let's find out together !

What is Biceps?

Biceps is a muscle group on the human body and it means in Vietnamese the forearm muscle, also known as the biceps or rat muscle. The forearm muscle group is made up of 3 small muscle groups including the biceps brachialis, the short head and the long head. In this forearm muscle group, there are Short Head and Long Head forming a muscle group located in the front part of the arm, between the shoulder and the elbow, people often call the mouse and English call this muscle group Biceps Brachii.

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Biceps muscle group

The biceps forearm muscle is closely linked with the humerus bone thanks to a system of ligaments, also known as tendons, in which one end of the biceps tendon connects to the shoulder joint and one end connects the biceps to the forearm bone. radial and ulnar).

Biceps performs the work of hand contraction thanks to 2 muscle groups Short Head and Long Head. The biceps brachii is a small muscle that runs from the outside of the humerus to the forearm. When the biceps muscles contract, the biceps will pull the arm up and turn the biceps out.

In terms of body shape, biceps have a very important role for each person, it has high aesthetics and helps your body become more balanced and harmonious. Bodybuilders who want to comprehensively develop muscle groups in the body, can not ignore exercises for Biceps (braceps muscles).

The most effective exercises for Biceps.

In order to own a strong and strong Biceps, the gymnasts need to practice the biceps exercises correctly and with standard technique. Below are simple but highly effective biceps exercises for bodybuilders that Thien Truong Sport has synthesized from professional coaches. Everyone, please refer to the detailed instructions!

1. Dumbbell Biceps Curl exercise.

Dumbbell Biceps Curl is the exercise for the Biceps muscle group that is most used by Gymer and is present in most Gym programs from basic to advanced. With this exercise, you can apply it to practice at home or anywhere, as long as you have 2 dumbbells with the right weight. Its movements are also very simple and you can apply Dumbbell Biceps Curl according to our following instructions:

– First, you choose for yourself 2 dumbbells with the most suitable weight.

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– Stand up straight, feet shoulder width apart, and hold a dumbbell in each hand, holding it so that the palm of your hand is facing inward.

Exhale and simultaneously raise the dumbbells to shoulder height in both hands. When performing this movement, only use the lower arm to move and the whole body remains straight, not swaying.

– Inhale and slowly lower the weight back to the starting position. Repeat the entire movement to continue the exercise until the required number of reps is reached.

2. Standing Barbell Curl Exercise.

Standing Barbell Curl is a biceps exercise similar to the Dumbbell Biceps Curl above, but it uses barbells instead of dumbbells. Standing Barbell Curl brings quick results and is loved by many fitness trainers, applied to the training program of students. Detailed instructions on exercises for the Biceps muscle group with this dumbbell include the following steps:

– Prepare a barbell with dumbbells on both sides and a weight suitable for your lifting capacity. If so, you should use a specialized Z-weight for this exercise.

– Stand up straight so that your feet are shoulder-width apart and your hands holding a barbell, so that the distance between your hands is shoulder-width apart. Pay attention, with the palms facing in front of the body, so that the barbell is in front of the thighs and elbows slightly bent.

– You exhale and bend your arms to raise the barbell to your chest, the height of the barbell is shoulder height. In this movement, the lower arm moves from the bottom up and the whole body must also stay still.

Inhale and slowly release the barbell back to the starting position.

– Perform the movement 10 times/set and 3 sets/practice session.

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Standing Barbell Curl . Exercise

3. Cable Hammer Curls Exercise.

Cable Hammer Curls is an exercise for the Biceps muscle group that is often practiced at professional gyms and with specialized exercise machines. This is one of the exercises to help increase the biceps muscle very effectively and is applied by many Gymers. According to Gymers, to perform this exercise, you should use a bucket pull rope instead of the grip of the normal cable. In this way, the biceps muscles will be tightened more, helping the muscle group develop to expand and roll muscles. The steps to perform this Cable Hammer Curls exercise are as follows:

– You stand up straight, with your feet extended just right to stand firmly, with both hands holding the ends of the rope and palms facing each other, two hands straight to the body.

Use biceps pull to pull the rope up until the lower arm touches the biceps. Hold for 1 second in this position and exhale.

Inhale and slowly extend your arms back to the starting position.

Continue to repeat the movement 10-15 times/set.

Cable Hammer Curls exercise

In fact, there are many other exercises that help develop the Biceps muscle group effectively and you can refer to the article on previous hand exercises that Thien Truong Sport shared in the previous topic.

Epilogue.

With the above information, do you understand the concept of "What is Biceps" and the exercises that help develop the most effective Biceps muscle group for men? Hopefully, with the above knowledge, you have understood the importance of Biceps in comprehensively developing the body and increasing strength for men so that you can spend more time training the biceps muscle group. this. Hello and hope you get the best results when applying the above Biceps exercises!