Biceps is a very important muscle in our body, and the biceps can also determine the strength and shape of our arms, so it is also very important during exercise. You must use some sports equipment during exercise. Of course, if you don’t have equipment at home, you can also exercise. Then let’s take a look at the freehand biceps exercise method!

Curl static exercises

The curl static exercise is actually similar to what we do when we exercise the biceps during sports competitions. This action is an exercise without load and static force, so it is very useful for portraying the shape of our biceps. Bicep lines are very useful and the effect is very obvious. And generally speaking, when we perform dumbbell curls, we will use this action to supplement after exercise, because this action can make everyone's muscles better exercise. Moreover, when we do curls, they are actually relatively slow and rely on our muscles to exert force and contraction. When we do this training again, we will find that even without weight-bearing, our biceps The muscles are also being exercised.

Reverse grip pull-ups

The exercise of pull-ups is actually relatively simple. Although the exercise intensity is relatively high, the overall movements of the exercise are relatively easy to remember. What we are going to talk about today is that the way to exercise the biceps is actually to use pull-ups. But this action is actually an improvement on the pull-up. When we do pull-ups, we always use an overhand grip. If we want to better exercise the biceps, then we must Use an underhand grip to perform the exercise. There are two points that need to be paid attention to in this training. One is the way to hold the bar with the hands, and the second point is the distance between the two hands. When we usually do standard pull-ups, our distance may be shoulder width apart. At this time, To better stimulate the biceps, make the distance between your hands wider.

Door handle pulls forward

​Doorknob pull-ups are actually not too difficult. First of all, when we do this exercise, we must do it on the door. That is to say, first stand at the door, then grab both sides of the door with both hands, and then Come down and put your feet on both sides of the door to block the door. Then you have to hold the door between your legs, as if you are holding the door. When training this object, we must wear shoes, so as to protect our skin from serious friction and injury. During this exercise, the body can also be slightly tilted back. After the arms are straightened, we can also squat down. The buttocks should be backward and the thighs and back should be kept at a right angle. In this case, the effect of the exercise will be better.

I believe that with the long-term persistence of these exercise methods, everyone will feel the effects. I also hope that everyone can exercise their biceps well.

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