The best exercises on the biceps

How to pump large biceps?

The biceps is the business card of an athlete - just a simple short sleeve t-shirt is enough to draw the attention of others to an excellent physical shape. That's why strong arms and big biceps are what many beginners dream about when they come to the gym.

The good news is that the muscles of the biceps are involved in the performance of all five basic exercises, developing at the same time and hands - to pump the biceps with additional exercises enough no more than once a week. However, the correct technique of these exercises is above all.

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Anatomy of the biceps

Anatomically correct biceps name is the biceps arm muscle( Latin musculus biceps brachii ).In fact, the biceps consists of a short and long parts, each of which has its own head. The more developed and pumped up muscles of the biceps, the more noticeable are its constituent parts.

The long part of the biceps arm muscle is located on the outside of the arm( figure 1 in Fig.), Short - on the inner part( figure 2).In addition, the development of the biceps is affected by the brachial muscle located directly below it. As if pushing the biceps up, it visually increases its size.

Atlas of the best exercises for the biceps

Unlike most body muscles that require working at different angles, the biceps is located almost flat, thus limiting the amplitude of motion. That is why when doing exercises it is extremely important to monitor the correct technique and the presence of a mental connection with the muscles.

Lifting the bar to the bicep

1. Lifting the rod to the biceps is the most anatomical exercise on this muscle, as the movement when lifting and lowering the weight is as close as possible to the natural movement of the joint. When doing the exercise, make sure that the body does not swing and that the elbows do not go forward.

Lifting the EZ bar to the biceps

2. Raising the EZ bar on the biceps - it is believed that using a curved bar when lifting the biceps increases its involvement in the work, since the inner part of the biceps muscle of the shoulder is more actively involved in movement. The result is a more bulky and spherical bicep.

Lifting dumbbells "hammer"

3. Lifting of dumbbells "hammer" - the more the hand is deployed when lifting the biceps, the more noticeably the short part is included in the work. While doing the exercise, make sure that only the forearms move - the elbow should be fixed, but not pressed tightly to the body.

Concentrated ascent to the bicep

4. Concentrated ascent to the biceps - the goal of this exercise is a slow and deliberate weight lifting due to the strength of the biceps. Do not try to use excessively heavy dumbbells, as if throwing them up while lifting - this shifts the load on the other muscles of the body.

Alternating lifting of dumbbells to the biceps

5. Alternating lifting dumbbells to the biceps - note that during the exercise, the palm of the dumbbells makes a 90 degree turn. This increases the involvement of the brachial muscle, thereby pushing the biceps upwards and substantially increasing its visual volume.

Lifting the block to the bicep

6. Lifting the block on the bicep - do the movement due to the strength of the biceps and do not bend over the whole body to lift the weight. Watch also that the back was straight, and the elbow did not change its position during the movement. In addition, when lifting weight, hold the muscles of the press in tension.

Lifting the bar to the biceps with a back grip

7. Raising the bar to the biceps with the back grip - an exercise for the insulated examination of the outer part of the biceps muscle. The performance is similar to the usual lifting of the bar, however the palms are looking down. It is important that a small weight of the bar is necessary, otherwise the technique of exercise will be disrupted.

How to properly bicep?

During the exercise on the biceps it is important that only he consciously joined the work, and you do not lift the weight, straining and arching the whole body. Forearms - the only part of the body that must move while performing exercises on the bicep.

Especially watch for the position of the elbows - if you put them too far forward, the back is twisted, and if you dilute them too much, the load on the joints will increase. The elbows must be fixed at one point during the exercise.

Biceps training for beginners

When performing exercises, remember that the muscles of the biceps require an emphasis solely on the correct( and slow) technique of execution, and not at all the race for the constant increase in working weight on the rod. Train your biceps once a week, choosing 3-4 exercises.

Each bicep exercise is done in 3 sets of 7-10 slow repetitions. In addition, do not forget that if you want to quickly pump up the muscles, then you need to start with a program for muscle growth - to create a sports body solely by pumping the biceps is simply impossible.


It's not that difficult to pump big and bulky biceps, as many beginners seem. The main thing in the successful pumping of biceps is a moderate training, the correct technique of performing the exercise, adequate working weight, slow speed and full mental control over the working muscle.