​The biceps brachii is located on the front of the arm. Because it is rhombus-shaped and slightly long, it is called the biceps brachii. Regardless of whether you are a fitness expert or a fitness novice, I believe that everyone is familiar with biceps, especially boys. When I was young, I must have often compared with my friends to see whose biceps were bigger. One of those parts we love to show off. So, do you know what is the best way to train biceps?

Action 1: Barbell curl

Stand with your chest raised and your abs drawn in. Hold the barbell with both hands shoulder-width apart, palms facing forward, and your upper arms close to your body.

Keeping your upper arms still, curl the barbell upwards to shoulder height. After a short pause, slowly lower and restore

Action 2: Narrow stance barbell curl

Stand with your chest raised and your abs drawn in. Hold the barbell narrowly with both hands, palms facing forward, and your upper arms close to your body.

Keeping your upper arms stationary, curl your arms upwards to the top of the movement, and after a moment of pause, actively control the lowering of your arms to restore them.

Action Three: Seated Dumbbell Rotation Curl

Sit in a sitting position, with your chest raised and your abdomen drawn in. Hold a dumbbell in each hand hanging on both sides of your body, palms facing each other.

Stretch your biceps and curl upwards to the top of the movement. At the same time, rotate your wrist until your fists are facing each other. After a pause, slowly lower it back down.

Action Four: Equipment Preacher Curl

Sit on the preacher's bench curling machine, place the back of both arms on the bench's backrest, and hold the handles behind your back with both hands.

Contract the biceps brachii to lift the handle, pause at the top and then slowly return to the position.

Action 5: Oblique one-arm dumbbell curl

Holding a dumbbell in one hand and placing your arm on the preacher bench, slowly lower the dumbbell until your upper arm is extended and your biceps are fully stretched.

Use the force of the biceps to curl upwards until the biceps are fully contracted, pause for a moment at the top, and then slowly lower them back down.

Action 6: One-arm overhead rope curl

Adjust the pulley to a high position, making sure it is above your shoulders, and adjust the weight appropriately.

Stand sideways on the rope, hold the handle with one hand behind your back, and straighten your arms parallel to the ground.

Use the biceps to bend your arms toward your head, pause for a moment at the top of the movement, and then slowly return to the position. Pay attention to keeping your arms still.

Action 7: Supine Cable Curl

Lie on your back, straighten your arms, hold the bar with both hands, bend your knees, and push on the base of the tensioner with both feet.

Place your hands on your thighs, palms upward, and let the rope pass between your legs.

Keep your arms still, bend your elbows and pull the bar above your shoulders, pause for a moment and then slowly return it.

Action 8: Lean over and curl one arm

Stand with your feet shoulder-width apart, lean down with your back straight, hold a dumbbell in one hand, and support your knees with the other.

Keeping your arms still, contract your biceps and curl them forward, pause for a moment at the top of the movement and then return to the position.

Action 9: Standing dumbbell alternating concentrated curl

Stand with your feet shoulder-width apart, chest up and abdomen in, holding a dumbbell in each hand hanging by your side.

Use the biceps on one side of your arm to curl upwards to the top of the movement, pause for a moment, then slowly lower it back down, and switch sides.

Keep your body stable during the movement and keep your upper arms stationary. Repeat each movement 8-12 times, 3-5 groups each time. Warm up before the movement and stretch and relax after the movement.