How to properly bicep

Exercise biceps for weight

Performing countless biceps exercises with heavy weight and appalling technique is a typical mistake for beginners. If you really want to quickly pump the biceps, just a few effective exercises with a barbell or dumbbells, performed with complete mental control.

In addition, training biceps is impossible without a comprehensive study of the rest of the musculature of the arms and upper body - this will allow you to use a serious working weight in the exercises. Also, the pumping of biceps is positively influenced by advanced training techniques - supersets and drop-bys.

We swing the muscles of the back, chest, shoulders and hands in one workout - a program of exercises on the upper body.

Anatomy of the muscle

The biceps, or biceps muscle of the shoulder is the most prominent and voluminous muscle of the arm. The proximal part of the biceps consists of two heads - long and short. The biceps flexes the shoulder in the shoulder joint and the forearm in the elbow. Its anatomical function consists in traction movements.

To pump the biceps, it is necessary to develop in parallel the associated secondary muscles. Without strengthening the muscles of the forearms, triceps and deltas, you simply can not technically correctly perform biceps exercises with heavy weight - and without this it is impossible to achieve muscle growth.

The best exercises on the biceps

Hand bending with dumbbells or standing ups are classic exercises to increase the weight of the biceps. However, it should be noted again that in these exercises on the biceps, the correct technique of performing the movement is important, and not the use of the maximum working weight.

The same rule is also relevant for other effective exercises - for bending hands with a barbell or dumbbells on a Scott bench. These exercises provide insulation of the biceps and increase blood flow in the muscle. All this makes them ideal tools for pumping and supersets at the end of the workout.

Biceps at home

Unfortunately, if there is no bar in the arsenal of the home gym, heavy dumbbells and an inclined bench, then you will hardly be able to perform an effective training of the biceps. Light dumbbells and exercises with body weight are not able to bring a significant result in the form of biceps growth.

Despite the fact that training by pulling back grip on the bar is able to provide some growth in the musculature of the arms, the physical limit is reached quickly enough. After this, more serious training equipment is needed - a real barbell and heavy dumbbells.

Biceps with dumbbell or barbell?

Biceps exercises performed with the barbell are recommended at the beginning of strength training. In this case, you have the ability to perform them with a more serious working weight, thus providing a powerful impulse precisely to increase the mass of the biceps.

Dumbbells are useful for carrying out isolating exercises and working to increase the relief of the musculature. In addition, dumbbells allow you to concentrate on the technique of performing, sensing the work of the muscle and developing neuromuscular communication, which is extremely important in training the biceps.

Program for training biceps

Often, athletes note that their biceps, gaining a certain volume, cease to "grow" even with a constant increase in working weights. In this case, a training program based on complex supersets, giving the biceps a powerful impulse for a shear in growth, will help:

  • Raising the bar to the biceps - 10 repetitions.
  • Lifting dumbbells to the biceps standing - 10 repetitions.
  • The bending of the EZ-rod on the Scott bench - 10 repetitions.

Exercises for the biceps are performed without interruption, one after another, in total 4 approaches. The break between the approaches is 30 seconds. However, it is not recommended to add other exercises to this program, or to perform such training more often than once a month.

A guide for the most effective bicep exercises with photos and a detailed description of the correct technique.

The Secret of the Painted Veins

Whether you achieve the traced and visible veins on the biceps, affects both the amount of subcutaneous fat in the body, and how genetic factors - the depth of veins can not be changed by training. Fortunately, drying usually increases the drawing of the veins on the hands.

Sports nutrition containing nitric oxide, is also capable of expanding the venous canals, increasing the filling of veins with blood. However, it is important to note that, first, it provides only a temporary and short-term effect, and, secondly, such additives can not be called harmless.

Why does not the bicep grow?

Most often beginners forget that the muscles of the hands must be trained in a complex - it is impossible to pump a large bicep with a weak triceps. In addition, it is important to strengthen the entire musculature of the upper part of the body, as it gives the hormonal stimulus for biceps growth.

Among other things, beginners often lack a mental connection between the muscles and the brain. Simply put, they simply do not know how to engage the biceps consciously in the work - in the end they use an excessively high working weight, overloading the secondary muscles, but without affecting the growth of the biceps.


Successful biceps training is most often based on the "progress-stagnation-shift-progress" scheme. Connect advanced techniques( supersets and drop-boxes) in the period of slowing growth, and also watch the development of "secondary" muscles - remember that the growth of hands is possible only in a complex.