The best biceps exercises that need to be in your workout

Having giant arms is one of the great wishes of bodybuilders. Who doesn’t like to do the muque and show all their strength?

So, you need to train correctly.

1. Hammer Thread with Dumbbells

Standing with your feet shoulder-width apart, hold a dumbbell in each hand with a neutral grip.

Place your elbows against your ribs. Now extend your arm and contract again.

Focus the movement, feel your biceps muscle ‘tearing’.

Try not to wobble during the movement. For this, pick up a weight that you can handle.

The hammer needs to be in your training because it activates the brachialis muscle much more effectively, when well worked this muscle will give you a few more centimeters on your arm, sometimes more than the biceps itself.

You can do both arms together, alternating, one-sided. If you do unilateral and want to make it difficult, hold the weight isometrically at the end of the set.

2. Low Pulley Thread Lying Down

Another very good exercise that works the biceps a lot is the cross curl. Do this exercise with a barbell, alternating, or both.

The important thing, and this goes for virtually all biceps exercises, is to keep your elbow against your body.

In this case, lying down on the bench, make the movement very concentrated.

A good activation of the core musculature is necessary to support the body in this position, so start with a weight that you can handle, feel the exercise, lock the lumbar so that you can evolve the weights.

3. Straight Thread with EZ Bar

For better execution of the exercise and to work the biceps well, support your arms on a bench. Position your forearms parallel to each other and stabilize your feet.

The footprint has no secret, it has to be shoulder-width apart.

Descend very slowly to feel the biceps being activated.

4. Direct Thread with Bar

One of the most traditional bodybuilding exercises is one of the most effective. You can do it with a barbell or dumbbells, but prefer the barbell.

This exercise can be done with 6, 8, 10 or more repetitions as you prefer. Or do curl 21. Do 7 reps from the bottom to the middle of the movement.

7 more reps from halfway up. And then 7 more reps with the complete movements.