The biceps are the first thing many people train in the gym, and they are also the focus of muscle training. But many people are very disordered when training biceps. They don't know how to train or how to do it. So today we will introduce a biceps muscle-building plan, let’s check it out together!

Standing barbell curl

For each biceps exercise, choose a different barbell—straight bar, curved bar, fixed bar. Use a comfortable shoulder-width grip or a slightly narrower grip. When doing this section, you usually need to tighten your back, tuck your hips, and slightly bend your knees to keep your lower waist tight.

Perform the exercise at a moderate pace - not too fast, not too slow. This is the ideal process for building muscle. The biceps should be contracted in place. Then slowly lower it to restore the biceps, and do so more slowly than when you lifted it up. During the entire movement, be careful not to sway your body and keep your upper arms close to your sides. 3-4 groups of 12-15 reps each.

Seated alternating dumbbell curls

Exercise each arm separately, and the sitting position can also prevent the influence of too much movement. I added the movement of turning my wrists during the curl. At the end of the upward movement, I turned my wrists outward. When I do this, I feel stronger muscle contractions. This is for those with weak biceps strength. Once you improve the peak contraction of the biceps, you will show obvious lines. The exercise sequence is the same as the standing barbell curl. Lift it up at a medium speed, contract and turn your wrist, then slowly straighten it, and perform the same exercise with the other arm. 3-4 groups of 14-20 reps each.

Arm Curls

Perform arm curls with the help of a pull-up machine, dumbbells, or a curved bar. This is an exercise that trims the lines of the biceps and accelerates blood flow to the biceps. No matter what weight I use, the most important thing is to do it with control every time. Curl to the highest point, then pause and lower it. Be sure not to relax the muscles at the end of the exercise. Keep the bicepsMaintain constant tension. Because if you relax, your biceps will rest at the end of the lift. 3-4 groups of 8-12 reps each.