Biceps can be considered a symbol of manhood, and they are visible whether you wear tight or loose clothing in summer. Biceps are more visually visible to the public than even abs. Having strong biceps is also a great boost to arm strength and plays a key role in performing push-up training and barbell rowing exercises. Also if the biceps are too weak they can have an impact on postural standards.

In summer, biceps can be perfectly displayed as long as they are in a t-shirt. Perfect biceps are the most visual representation for other muscle groups such as pectorals and abs. Biceps are also one of the easiest muscles to work, either in the gym or at home, and can be exercised anywhere, anytime, regardless of location or time. So, how can you exercise your biceps efficiently?

I. Introduction to the biceps and the principles; the importance of the biceps; how to exercise the biceps.

1. About the biceps

The biceps and triceps have a clear difference. This is because the biceps has two heads, one starting at the suprascapular tuberosity, called the long bone, and one starting at the rostral process of the scapula, called the short bone. The upper arm bone to which the biceps and triceps attach is the humerus, hence the name biceps. The triceps, on the other hand, is named according to the fact that it has three starting points: The long head, the medial head and the lateral head.

1.flexion of the shoulder joint

The biceps can still play a relatively small role in the shoulder joint. However, there is a muscle on the shoulder-humerus called the rostro-humerus, and the biceps, in close coordination with the rostro-humerus, can play a role in the upward swing of the shoulder joint.

2.flexion of the elbow joint

As the biceps muscle is attached to the humerus, the biceps muscle acts mainly on the humerus and on the elbow joint during arm flexion and extension. So we can effectively stimulate the biceps by flexing the elbow joint to make the biceps fire. The muscle is constantly stimulated to induce stress in the muscle and thus the muscle is produced. It is the same with exercising the biceps, as long as the biceps are continually stimulated to contract and stretch, the muscle will be produced.

2. The importance of the biceps

What else do biceps do besides being visually pleasing? There is actually a lot to be said about the biceps. Both the visual aesthetics and the sense of power in movement can play a key role in strength workouts.

However, if you only work your biceps and not your triceps you will look very uncoordinated and may end up with unicorn arms. For guys, unicorn arms are nothing and may make others look and feel very powerful, but for girls, they very much do not want to have unicorn arms, girls want slimmer arms, not unicorn arms that look extremely uncoordinated.

Strong biceps play a key role in weight bearing exercises such as barbell exercises, dumbbell exercises and gantry chest clamps, and arm strength is the foundation of all weight training. Weak arms are usually not good enough for weight training.

There are many people who believe that the role of the biceps is not as good as the triceps, in fact, for the human body, the human body does not have any muscle is redundant, human beings after a long period of evolution, the muscle will also produce changes, often exercise the muscle will become more and more developed, and to be retained, and the muscle will not be used will be backward, after a long period of evolution will also naturally fall off.

Second, the biceps exercise program

If you want to exercise your biceps, you have to remember its workout rules - progressive overload.

The most important thing about strength training is progressive overload. Only by consistently challenging yourself to muscle load values can you activate your muscle cells and produce strong muscles. Without the progressive overload method of exercise, you may build aesthetically pleasing biceps, but definitely not as powerful in terms of strength as the muscles built through the progressive overload method.

Progressive overload means slowly challenging yourself to carry as much weight as you can. The most important point is progression. You don't just come up and challenge yourself with an overload barbell, that will only damage your muscles and won't build biceps. So increase the amount of weight you can carry through progressive training.

I recommend two moves that will work your biceps, i'm only recommending them for reference, if you have a more suitable and effective workout, you can continue to stick to your current training routine.

Movement 1: Dumbbell curls

Dumbbell curls are very helpful for biceps training and it also produces more visible results. Biceps is an exercise that is done by weighted arm curls, it is also the most effective and not limited to position or time to complete the exercise, it can be done anytime and anywhere with the availability of equipment.

When performing dumbbell curls, start with small weighted dumbbell sets and build muscle slowly afterwards. After two months of training, you can challenge yourself to super sets.

Suggestions for the dumbbell curls: Weight should be gradual and divided into five sets of 30 cycles with 30s rest between each set.

Movement 2: Barbell curls

The barbell curl looks simple, but it has many points of attention and is the most common mistake made by novices.

1. keep your arms straight. The most important thing to remember when performing the barbell curl is that the arms should not be too straight throughout, they are naturally slightly flexed, if they are too straight, the elbow joint can be seriously damaged when the hands are weighted, so pay close attention to the extension of the arms.

2.too fast. The frequency of movement should not be too fast, whether you are a novice or an experienced performer. If the movement is too fast there will be a pull down when the barbell is lowered and the barbell can easily drive the elbow joint, which can seriously dislocate the arm. The barbell bend should not only be performed too quickly but also slowly. It is important that the biceps feel the weight and that the biceps feel the full effect of the exercise.

3. body shaking. When performing barbell curls, the core muscles are too weak, causing the body to sway. Body shake can also occur when the weight of the barbell is not consistent on both sides. Therefore, when performing barbell curls, choose a point of dependence and rely lightly on it to prevent swaying, but do not rely too much on it.

Suggestions for barbell curls: Divide into 5 sets of 15, resting for one minute between sets.

When exercising your biceps, it is important to pay attention to the standard of movement and not to forget your own strength in the pursuit of training intensity. So when it comes to biceps muscle building training, learn to progressively overload your training methods. The most important thing is to learn to be progressive, not to suddenly and dramatically increase the intensity and quality of the load.

Also when training biceps, pay attention to your diet. As you usually favour muscle building, eat more protein-rich foods, like fish, dairy and meat.