Blow up the biceps with a quartet exercise

At each athlete, in the depths of his soul, he wants to become the owner of huge biceps, the dimensions of which will be visible even in a relaxed state through several layers of clothing. Surely you have already heard a huge number of theories, principles and methods, the purpose of which was to target development of the biceps muscle. If you really want to get a real result, then forget about all this. All ingenious is simple! Take advantage of a quartet of exercises that will create incredible stress for your biceps.

1. Bending the arms on the Scott bench

We should start our “explosive” training with this movement. The semi-fixed path allows you to prepare your biceps for the upcoming workout. The main burden here is on short bundles of biceps, also known as internal. In the starting position, sit in a special simulator bench. Adjust the seat so that your elbows and triceps are completely in contact with the support pad. Ask a partner or trainer to give you an EZ barbell. Proceeding from our task, we must grab the neck with a narrow grip. Finally, firmly rest your feet on the floor, this will allow you to take a fixed position.

With an isolated effort of biceps, bend your elbows, thereby lifting the barbell upwards. Do not think about your brushes. Many athletes begin to unnecessarily bend their arms at the carpal joint – this is not correct. At the top of the amplitude, make a distinct static pause. Try to set the biceps peak contraction. Only after that begin to straighten your arms. This movement should be extremely slow. At the lowest point of the trajectory, your elbows should be left slightly bent.

Pick your working weight wisely. If it is too large, then you will willy-nilly use a jerk, at least at the beginning of the trajectory. The most efficient use of light weight and follow the correct technique of execution. Only this method will give a positive result.

2. Concentrated Arm Bends

Immediately after the Scott’s bench, you should go on to a concentrated bend. Their goal is to “finish off” the short biceps head. Speaking essentially, this bundle in most cases does not receive the necessary load, since the flexor muscle, brachialis, works with it. Of course, it is impossible to turn off this muscle group from work, which is why we will use the classical method of extermination.

Sit on the edge of a horizontal bench. Straighten your back and tilt your torso forward. The legs should be placed quite widely. Support the triceps of the working arm on the surface of the thigh of the same name. The starting position should allow you to straighten your arm completely. You can rest your other hand in the side or put it on the bench. Keep your head in line with your back.

With an isolated and controlled effort, bend the working arm, lifting the dumbbell up. At the top of the amplitude, perform peak biceps contraction. Only after this start to return the shell down. Do not use the force of inertia, all movements must be slow and controlled. It is also important to keep track of the working elbow. During the entire exercise, he should be pressed to the corresponding thigh.

The key factor is the starting position. Many athletes tilt the torso too far forward. There is no one piece of advice here. You must find the angle of tilt at which the biceps will be as isolated as possible.

3. Arm flexion on an incline bench.

Bodybuilders often change the angles of doing one or another exercise. As a rule, they pursue one goal – to create a new stress. We all understand that bending of hands can occur only in a vertical plane, otherwise the force of attraction will no longer act, and as a result, the burdening will lose its value. But we do not need to change the position of the arms, instead we change the position of the body. This will remove the load from the usual muscles that you willy-nilly helped yourself in the most difficult repetitions.

Arm flexion on an inclined bench is a prime example of changing body position and maintaining a vertical working plane. But in fact, their main goal is to teach you the proper supination (spread of the hand). Despite the fact that the supination is performed by just the same short bundle of biceps, this movement loads more of the long section of the biceps, also known as the external.

Lie on an inclined bench, having previously set the angle of inclination in the range of 35-50 °. Hold the dumbbells on the down arms. With an isolated effort of one bicep, bend the arm at the elbow. Raising the burden to the same shoulder, turn the one beast test brush out. At the peak point, make a distinct static pause, and at the expense of “one-two” under control, straighten your arm. As soon as the burden returns to the starting position, start the movement with your other hand.

This style of execution allows you to maximize the biceps of one hand while the other performs flexion. This leads to abundant blood flow, which contains various nutrients and hormones. However, Arnold Schwarzenegger practiced a slightly different manner of execution. Lifting the dumbbell with one hand, he held the peak contraction until the same flexion with the other hand was completed. Only after that he straightened the first working hand. At the same time, the biceps of the other arm also remained in a state of peak tension.

4. Hammer Arm Bends

This exercise is also known as “Hummers.” Despite the fact that we are doing a trite flexion of the arm, here the brachial (brachialis) and brachio-radialis (forearm) muscles take the main load. In the starting position, stand up straight, legs apart at the width of the pelvis. Hold the dumbbells at your hips. At the same time, the grip should be neutral – palms look at each other, through your torso.

Without changing the grip, bend one arm in your elbow, lifting the burden to the level of your shoulder. Make a peak cut and slowly return the working shell down. Once the arm is fully extended, begin a similar movement of the opposite limb.

In this exercise, the key role is played by the working weight, it must be large, but you must follow the correct technique. The most efficient way is to carry out 6-8 repetitions, since this range allows you to work with the maximum working weight, without sacrificing technique.


Having completed such an “explosive” training, you will provide yourself with a huge amount of positive stress. At the end of the training, your biceps will languish from pleasant pain. All this will eventually result in a cascade of anabolic processes that will force your biceps muscles to grow from workout to workout.

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