Freehand biceps training method

Many friends will show the biceps first when showing their muscles, because this muscle is the most obvious. It is actually very convenient to exercise the biceps with bare hands, such as doing reverse narrow grip pull-ups, bending your arms with bare hands, push-up exercises, etc. These exercise methods can stimulate the biceps accordingly and produce a prominent effect.

Close-grip pull-ups

When practicing the biceps, you can use the horizontal bar to practice. Pull-ups can enhance the strength of your arms and have a good effect of exercising your muscles. Choosing reverse narrow grip pull-ups can effectively exercise the strength control of the biceps, and it can have a very good effect on exercising the biceps and back muscles.

Bend your arms upward with bare hands

When practicing the biceps, if you don’t have dumbbells or other equipment, you can choose to exercise your biceps by bending upwards with your bare hands. Of course, if there are heavy objects nearby, you can also choose to practice with the heavy objects in your hands.

Push-up exercises

Through push-up exercises, you can effectively exercise your biceps, triceps and pectoral muscles. There are many ways to do push-ups. If you want to exercise your biceps, you need to stretch your arms out to exercise, which can effectively stimulate the biceps muscles.

Horizontal bar suspension exercise

When exercising the biceps, you can also choose the horizontal bar or suspension exercises to strengthen the biceps. On the horizontal bar, you can choose to hang in the half-body area, which can effectively stimulate the biceps muscles and has a very good effect on exercising the biceps muscles.

After understanding the above four training methods, I believe everyone has already understood how to train the biceps muscles. When exercising muscles, you need to persist for a long time to see results, and you should also increase your nutritional intake and replenish protein in your body in time. Only in this way can you ensure your health.