When a man is asked how strong he is, he automatically tightens and shows his biceps. From the above we can conclude that the biceps is a symbol of strength and masculinity.
Biceps brachii is composed of two heads: short or outer head and long or inner head. Its function is to stabilize the upper arm, and it is also responsible for the movement of the forearm flexion in which we bring the forearm closer to the shoulder. It is also responsible for the supination or rotation of the forearm.
Exercises
Standing bend with Z bar
Hold the bar shoulder-width apart, straighten up and keep your back straight. Keep your elbows fixed to your body and try to keep your elbows in the same position throughout the exercise movement. In this way, you will isolate the biceps to the maximum, ie you will not include additional muscle groups. Control the weight in both the positive and negative parts of the movement. It is a 2 -1 – 2 way of performing the exercise, which is characterized by two seconds of positive movement, one second of delay in maximum contraction and two seconds in the negative part of the movement. This way of performing the exercise you do not need a big load. Since the load is less, there is less load that passes to the tendon area for the reason that the entire load is transferred exclusively to the muscle.
One-handed concentration bend dumbbell
Sit on a bench and keep your legs apart. Lean your body slightly forward and place your elbow on the inside of your knee. In the starting position, extend the forearm as much as possible and do the maximum supination in the same way. Also do the exercise according to the principle 2 – 1 – 2. Tip for the more experienced: when you get to complete muscle fatigue, do two forced repetitions in a way that helps yourself with your free hand in the positive part of performing the exercise.
Hammer fold
Hold the dumbbells in both hands. Throughout the exercise, keep your palms facing each other and hold the nail polish close to your body throughout the exercise. Lift the dumbbells alternately to the shoulders for maximum contraction. Throughout the performance of the exercise, try to maintain an upright body position. Combine these exercises within your biceps workout. We suggest that you do 4 sets of 10 to 12 repetitions for each exercise.
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