Do you want to train your biceps? This is one of the most popular muscles in the gym. However, there are not many exercises to work this muscle, so your training can become repetitive over time.
In this sense, we want to recommend some simple but very effective exercises. In this way, you will be able to make your arms grow in no time. Let's get started!
Spider curls
The key to biceps workouts is to create a lot of tension or stress on the muscle. This is what is achieved with the Spider Curl.
The technique is quite simple; you only need an incline bench inside the gym. You should rest your chest on the bench and use dumbbells or a barbell. With the weight suspended, you have to do a bicep curl. This will generate a maximum concentration in the muscle.
Concentrated curls
The isolation of a muscle is very important to exercise a specific muscle. The concentration curl activates only the biceps, so no other muscle groups will work. To perform the exercise you must be seated and support your triceps near your knees. Next, you should flex your biceps slowly.
Hammer curls
To do a hammer curl you have to hold the dumbbells so that your palms are facing each other. This type of grip is called "neutral" and makes the exercise more comfortable. In this way, you will be able to do more repetitions and avoid muscle injuries.
How many repetitions do you need?
The biceps should not be trained as much as other muscles, since they do not support a high volume of work. For a good workout, you can do two or three of the exercises explained. You can do three sets of 12 or 15 reps each.
