Biceps exercises. What should you know about them?

How to perform biceps exercises correctly?

The basis for effective biceps training is an appropriate technique for performing individual exercises. Maintaining the correct posture, activating specific parts of the muscle and properly performing the movement, you gain confidence about the subsequent repetitions, and this will bring you closer to the desired and muscular figure. It is not weight that determines a healthy workout, but the adjustment of intensity to your own experience and abilities.

The trainee should have his/her eyesight directed forward, his/her shoulders lowered with the shoulder blades pulled back. Chest slightly pushed forward, legs slightly bent, feet at hip width. The movement in biceps exercises is extremely simple - it consists of bending the upper arm in the elbow joint, causing the hand to move closer to the shoulder joint. This is done by the shoulder and biceps muscle. The number of exercises allows you to increase your strength and build up your muscles, which with regular biceps training can be really impressive.

Which biceps exercises are the best?

It is difficult to say unequivocally which of the biceps exercises are the best for building up the arms. Everything really depends on the individual fitness of the exercising person. However, analyzing the opinions of professional athletes and long-term enthusiasts of strength and endurance training, it can be observed that some biceps exercises are much more common. This may indicate their particularly important role and high effectiveness during working on the body. In our opinion, the training plan should not omit such exercises as:

1. Standing straight bar bicep curl
2. Dumbbell curl – supported on the knee
3. EZ bar preacher curl
4. Chinups
5. Dumbbell hammer curl

Supplementation – what should be used during biceps exercises?

The arms, like any other body part, require the trainee's appropriate involvement. Although the biceps are significantly smaller in comparison to other muscles, it is worth noting their participation in practically every exercise - holding a dumbbell, a bar or a pullup bar, one activates the biceps and shoulder muscles, which as one of the points of the kinematic chain transfer the necessary amount of strength to perform the movement. Intensive workouts require an increased demand in the diet and an additional support will be useful equally before and after the workout.

The Olimp Sport Nutrition brand recommends using a multi-ingredient Redweiler pre-workout supplement before exercising the biceps, which, thanks to the form of a refreshing and tasty drink, can provide many important active ingredients, such as AAKG, beta-alanine, caffeine, magnesium and vitamin B6. The product is recommended for people particularly exposed to high psycho-physical fatigue and exhaustive physical activity. It is also available as a handy fruity R-Weiler Shot. After training you can reach for a complex protein-carbohydrate supplement called Gain Bolic 6000. Its composition is a properly selected proportion of protein that promotes muscle mass increase and carbohydrates, which are one of the main energy sources for the body.