Some people still know the biceps brachii, and there are exercises for how to exercise the biceps brachii, and the results of these exercise methods are good. As for the biceps brachii exercise method, I believe some people still know it. Got it. So, what are the exercises for biceps? Let’s learn about the biceps together!
Backhand pull-ups
When we do pull-ups every day, Generally, the single pole is held with the forehand, with the back of our hand facing directly in front of us. At the beginning of the movement, we use both hands and chest muscles to exert force at the same time, which can make our body rise upward and make our chin position exceed the single bar. Then relax the body and let us relax naturally.
Hands Raise Action
This action is an effective way for us to exercise the biceps brachii with bare hands. We usually choose front raises or side raises to complete the action. Let’s start by standing with our legs spread wide and our chest lifted and abdomen drawn in. At this point the action begins, we raise our hands upward until our hands can be in a straight line or parallel to each other, and both hands are parallel to the ground. After insisting on this action for 1 minute, we put down our hands and rest for 30 seconds before restarting the action. You can also choose to alternate between lateral raises and front raises.
Push-ups
Push-ups mainly rely on our arms to complete the action, especially for our biceps exercise. We usually stick to a group of 30 each time we complete this action, and we can perform 3 groups each time. This action can also effectively exercise our chest muscles. It is a simple and effective action, but it needs to be done properly.
Rope pull-down
This action is done with the help of a rope. The rope is fixed at the beginning, and at this time our body stands straight in front of the rope. At the beginning, we grab both ends of the rope with both hands. At the beginning of the movement, our arms and chest exert force together to pull the rope down to a position closer to our body, then relax and start the movement again. Insist on completing 15 movements as one group each time, and you can perform 3 groups at a time.