Having muscular arms is a symbol of strength, fitness, and one of the most immediate ways to impress someone. It is therefore no surprise that many people are taking up the challenge of increasing their biceps.
There are two well-known ways to do this. The most popular method is to join a gym and take advantage of all the equipment there. The second is to arm yourself with courage and train at home without equipment.
Build Your Biceps with Equipment
It usually involves performing various actions and movements using useful objects for the proper functioning of the exercise.
To learn all about biceps strength training, here are some examples of exercises to do.
The CHIN-UP
Starting position: Grab the pull-up bar with your palms facing you and your arms shoulder-width apart.
Execution: Lift yourself up to bring your chin above the bar, then lower back down to the starting position, checking the movement. Repeat the movement several times.
Isometric Traction
Starting position: Grab the pull-up bar with your palms facing you and your arms shoulder-width apart. Lift yourself up to bring your chin to the bar.
If you are unable to complete the pull-up, you can still perform the exercise using a chair. Alternatively, you can make the exercise more difficult by folding your arms 90 degrees.
Execution: Hold your position for as long as possible.
Build Your Biceps without Equipment
If you prefer to train your biceps comfortably at home, and don’t have the right tools or a pull-up bar with you, that’s not really a problem. All you need is a rubber band or a fairly heavy object and you’re done.
The Buckle with Elastic Band
Starting position: Sit on your heels with your knees bent. Keep your back straight and your shoulders relaxed. Place the elastic band under your right knee and hold it with your right hand.
Execution: Bring your hand to your right shoulder in the direction opposite the resistance of the band. The upper arm should remain stable as you pull towards you, the elbow under the shoulder and snug against your body.
Release the hold and return to the starting position. Do all the repetitions first on one side then on the other.
