14 best exercises for the biceps tear the sleeves of your T-shirts. The list includes exercises on the blocks, with dumbbells, bars, rubber and TRX loops.
Author: Marc Barroso
If you are one of those guys who pin up colleagues in the iron shop, who are hard at training their hands, especially the biceps and triceps, you are in the minority. Gone are the days when the weightlifter was laughed at when they were doing flexions on the bicep. Crossfitters, wrestlers, gymnasts, powerlifters and strongmen – all use biceps in their sports. And today it is fashionable to swing biceps muscles with full payoff. The main thing is not to get bogged down in routine, doing the same types of flexing on each workout.
The proposed movements will help to increase the mass of the biceps brachium muscle (peak of the biceps), the humerus (the lower part of the shoulder), and the shoulder-ray muscle (forearm). It does not matter what task you have before – to increase the strength of the grip, to develop the power of throwing or striking, to increase the weight in the basic exercises or to build a proportional body for bodybuilding competitions – these movements will pave the shortest path to the goals set.
1. Biceps flexion on the upper block
Technique of execution. In this exercise, you will need a crossover with two blocks and a D-grip. Set the height of the blocks so that the triceps are parallel to the floor when you hold the grips with a neutral grip, and the palms look at each other. Stand between blocks with arms outstretched, each hand holds the handle. This is the starting position.
Bend your hands so that the brushes are near the ears. Squeeze the biceps, then go back to the starting position. This will be one repetition.
Recommendations of the coach. If the crossover is not present, or the distance between the blocks is too small, do the bending on the upper block with one hand. Step away from the block, holding one handle to hold the arm under tension. Place the second hand on the thigh. Make a bend and repeat the movement, and then go to the second hand.
2. Bending with rope on the lower block
Technique of execution. For this exercise, you will have one lower block. In the crossover, place the unit as low as possible. Attach the rope handle to the carbine and grip it with both hands with the upper grip. In order not to be mistaken, bend your arms in front of you in the shape of the letter C so that your fingers look at each other, and then grab the ends of the rope with each hand. Stand straight, the rope must be in front of the hips. Step away from the simulator to create tension in your hands. This is the starting position.
While holding your elbows against your sides, tighten the rope in the direction of the chin. Squeeze the biceps at the top repetition point. Return the rope back to the hips. This is one repetition.
Recommendations of the coach. You can raise the difficulty level by using a short straight handle instead of a rope. Or you can do the bending on the lower block with one hand: attach a suitable handle to the rope, move away from the simulator and raise your hand to the level of the chest.
Technique of execution. Grasp the crossbar with both hands, using a supine (bottom) grip on the width of the shoulders. Keep your legs straight, do not cross them in the area of the feet. In the initial position, you simply hang on the bar with your hands straightened in the elbows. Then tighten up until the chin is over the crossbar. Return to the starting position and fully straighten your hands. Repeat the exercise.
Recommendations of the coach. If you can not pull yourself up even once, put a box under the horizontal bar and jump a little to finish the repetition, performing the so-called "pull-ups from the jump". If you are an advanced athlete, make pull-ups even more difficult by hanging weight on a sports belt or a pancake, or holding a dumbbell between the stops.
4. Lifting dumbbells to the biceps on an incline bench
Technique of execution. Take a pair of dumbbells with a supine grip. Sit on an incline bench with an angle of 45 degrees. Lean back, press your head against the bench, let the dumbbells hang freely around. This is the starting position.
Raise dumbbells to the shoulders, do a pause at the top repetition point, then lower the projectile back to its original position.
Recommendations of the coach. Start with small weights and, when your hands are at the top, just turn your wrists out a little more (increasing supination) to increase the biceps contraction. Then return to the starting position.
Technique of execution. Stand upright, feet shoulder width apart, knees slightly bent. Take the pancake weighing 2.5-5 kg in each hand. Pull your arms in front of you at the chest level, so that the disk lies on the palm of your hand, which looks at the ceiling. You will look like a waiter who keeps a tray of food. Keep your hands fully straightened in the joints. Remain in this position for 30 seconds.
Recommendations of the coach. In this exercise, to retain weight, you must use the strength of the muscles of the cortex, the shoulder girdle, biceps and forearms. When you can hold pancakes in 3 approaches in 30 seconds, go to 3 sets in 1 minute.
6. Concentrated folding with dumbbells
Technique of execution. Sit on the bench so that both legs are on one side of the bench. Slightly bend forward and spread your legs a distance slightly wider than the width of the shoulders. Take the dumbbell in the right hand, using the grip grip, rest your right elbow on the inner surface of the right thigh. Allow the projectile to hang down in a fully straightened arm. This is the starting position.
Raise the dumbbell in the direction of the chest, squeeze the muscles at the top point, then smoothly lower the projectile down. This is one repetition. Make the planned number of folds with one hand, then change hands.
Recommendations of the coach. Do exercise at least once a week to develop the peak of the biceps.
7. Lifting dumbbells with a hammer grip
Technique of execution. Take a dumbbell in each hand with a neutral grip. Stand straight, feet shoulder-width apart. Dumbbells are on the sides, hands completely straight. This is the starting position.
Bend both elbows and raise the dumbbells to the shoulders. Squeeze the muscles at the upper repetition point, then under control, lower both projectiles down until the hands again are completely straight. This is one repetition.
Recommendations of the coach. If you have reached the point of failure in the last approach, start raising your hands one at a time. Keep your elbows tightly pressed to your sides, do not let them walk around.
8. Lifting the EZ-bar with the upper grip
Technique of execution. Grasp the EZ bar with the upper (gripped) grip. Stand up straight, your back is straight, your legs are shoulder-width apart, your knees are slightly bent, the bar is in front of your hips. This is the starting position.
Raise the bar to the level of the chest, and then return it back to its original position. Keep your elbows pressed to your sides, do not use the auxiliary trunks to lift the projectile.
Recommendations of the coach. Take the bar outside the first bend of the EZ-neck, and not immediately after its central straight part. This position of the hands is more comfortable for brushes.
9. Flexions on the biceps in the sitting simulator
Technique of execution. Correct the seat height of the simulator so that the hips are parallel to the floor when you sit with a flat back. The feet should be completely on the floor, the lower part of the triceps and elbows lie on the cushion of the simulator. Raise yourself slightly, grasp the handles with a grip and sit back, holding the handles. This is the starting position.
Pull the handles, describing the semicircle, until they are opposite your shoulders. Squeeze the biceps at the top repetition point, then slowly and under control, lower the handles back to the starting position. This is one repetition.
Recommendations of the coach. In this exercise, only your forearms and hands should move. Do not try to deflect the trunk back to pull the projectile, or move your shoulders forward to get closer to the handles.
10. Raising the bar on the biceps
Technique of execution. Stand upright, holding the Olympic or short neck with a supine grip. Arrange the bar so that the hands touch the sides of the trunk, and the fingers touch the hips. Keep your back straight, knees slightly bend, expand your shoulders, strain the bark muscles. This is the starting position.
Bend your arms and lift the bar along the arc until it is at shoulder level. During the whole lifting the hands should be rigid, the upper parts of the hands are pressed to the sides, the back remains straight. Slowly lower the rod to its original position. This is one repetition.
Recommendations of the coach. Use special pads (Fat Gripz or Harbinger Big Grip) on the neck, which allow you to add thickness to the part for which you hold. This increase in thickness will force you to use your forearms and grip strength much more actively than during normal barbell lifts.
11. Lifting hook on biceps standing
Technique of execution. Take the same starting position, as when lifting the bar to the bicep standing. Grasp the neck as you like. This time, instead of lifting the bar along the arc, just pull it up straight along the line to the body until it is at chest level, or until you completely bend your arms at the elbows. Squeeze in addition the biceps, then slowly and under control, lower the projectile to its original position. The bar should remain as close to the body as possible so that the force is generated solely by the biceps.
Recommendations of the coach. At the top point, the elbows should bend at an angle of 90 degrees, and your triceps should extend back behind the plane of the back. This exercise is aimed at the biceps muscle of the shoulder, or "peak", so if this specific area requires elaboration, do the lifting with a hook once a week.
12. Biceps flexion with TRX loops
Technique of execution. Attach the TRX hinges to a stable high construction, for example, to a crossover or to a pull-up bar. Set the handles at chest level or slightly lower. Grasp the handles with both hands, using a grindstone grip. Step away from the fixing point so that your arms are fully straightened in front of the body at eye level. This is the starting position.
Pull the body and pull the handles in the direction of the forehead. Squeeze the muscles at the top of the repetition point. Gently return to the starting position, so that your arms straighten before the trunk. This is one repetition. Legs and shoulders during the exercise should not move.
Recommendations of the coach. Make the exercise even more difficult. To do this, extend the straps and move away from the fixing point. This position increases the load on the muscles of the cortex and biceps.
13. Bending of biceps with rubber
Technique of execution. Do these flexions using an expander with handles or a rubber power loop. Stand in the middle of the expander or on the loop, feet shoulder width apart, the back is even, shoulders are deployed. Grasp the rubber or knobs with a supine grip, brushes on the sides of the trunk, hands completely straight. This is the starting position.
Raise your hands to the level of the chin, then carefully lower it back to its original position. This is one repetition.
Recommendations of the coach. For fast pumping, stand on the end of the rubber loop, set the timer for 30 seconds and make as many bends as you can. Closer to the end of the interval, you can sacrifice the amplitude of the movement, because the goal is to force the flow of blood to the muscles.
14. Lifting the dumbbells to the biceps on Scott's bench
Technique of execution. Take the dumbbell in your right hand and sit on Scott's bench. Rest your right hand on the pillow, completely straighten your arm at the elbow. This is the starting position.
Before you begin, make sure that the muscles of the cortex are tense, the feet are completely standing on the floor, the left hand is comfortably on the thigh or on the armrest. Using the right arm bicep, lift the dumbbell as close as possible to the right shoulder, squeeze the muscles at the top repetition point, slowly lower the projectile to its original position.
Start with light weights so you can work with full amplitude. When you go to heavy weights, muscle fatigue can prevent you from completing the intended number of repetitions. To make the planned number of lifts, closer to the end of the approach, you can perform several partial repetitions in which you do not completely straighten your working hand.
Recommendations of the coach. To spur the growth of biceps, use the so-called negative training in this exercise. First of all, take a dumbbell, which is too heavy for you. While lifting the projectile, help yourself with the second hand to perform the bending. When you get to the top point, take away your free hand and, very slowly, under control, lower the projectile to the starting position with your working hand. Repeat 8-12 times.