Friends who love fitness must not be unfamiliar with the biceps. The biceps play a great role in the formation of the muscle lines of the arms. Where is the exact location of the biceps? What is the biceps exercise method?
The location of the biceps: Located subcutaneously on the front of the upper arm, the upper part is covered by the deltoid and pectoralis major muscles, the muscle belly is fusiform, and its outline is clearly visible when the elbow is flexed. The muscle has long and short biceps, and the muscle bundles are arranged in parallel. It is a double-joint muscle. Origin: The long head originates from the superior glenoid tubercle of the scapula, and the short head originates from the coracoid process of the scapula. Insertion: The long head passes through the shoulder joint and descends through the intertuberous sulcus, merges with the short head in the middle of the humerus to form a spindle-shaped belly, and the tendon inserts into the radial tuberosity and the forearm fascia.
Biceps exercise method:
- Regular dumbbell curls. Spread your legs apart, shoulder-width apart. With your arms fully extended, pick up the dumbbells with your palms facing in. Curls to chest position. Start by doing two sets of 6 to 8 reps at a time. Increase to three sets in a week or two. Then you can increase the dumbbell weight. If you don’t have dumbbells, you can also use kettlebells or barbells
- Raise the dumbbells diagonally. Sit on an exercise chair with a 45-degree incline, feet on the ground, hands fully extended, and pick up the dumbbells. Raise one side of the dumbbell at a time to shoulder width with your arms fully bent, then slowly lower the dumbbell to the starting position. Start by doing two sets of 6 to 8 reps at a time. Increase to three sets in a week or two. After that you will gradually get stronger and you can gradually increase the weight of the dumbbells. You may find that this exercise lifts less weight than the previous one. It’s actually pretty easy to explain: leaning your body makes it harder to lift the dumbbells, so even with a lighter weight, your muscles get a lot of work.
- Concentrated dumbbell curls. Sit on a bench with your feet flat on the ground, shoulder-width apart. Lean forward slightly so that your right elbow rests on the inside of your right knee, with your arms fully straight, and curl the dumbbells toward your chest, keeping your elbows in place. You can keep your balance by placing your other hand on the other knee. Do two sets of 6 to 8 reps each time. Then switch to the other hand.
- Do pull-ups. This exercise can be difficult at first, but is an excellent way to grow your biceps. Hold the metal rod in both hands, shoulder-width apart, palms facing inward. With your feet together, pull your body up with your hands so your chin is higher than your arms, then slowly lower your body back to the starting position. Start by doing two sets of 6 to 8 reps at a time. After a week or two as you get stronger, increase to three sets of 8 to 12 reps. To increase training intensity, wear a weight belt. The stronger you are, the heavier the weight belt.
