Everyone is definitely familiar with the biceps. Like the abdominal muscles, it is also the part that can best demonstrate a person's strength. It is also an important indicator of whether the arm is strong or not. To build biceps, we also need to pay attention to scientific muscle training methods. Blind practice is likely to cause various muscle injuries, and it will not only damage the biceps, but also the shoulder and neck muscles. Therefore, you must master the technical movements, especially for novices, and remember not to rush for success.

The following is a biceps training plan for novices. You must first lay a solid foundation before moving towards a stronger goal.

Notes for newbies:

1. When doing biceps training, you must stabilize your body and do not use force to bend and lift weights. This will prevent the biceps from reaching their maximum strength. Stimulate.

2. Forearm training is also very important, so you must persist in the last two sets of training, which will increase the strength of the entire arm more evenly.

The above picture below illustrates each action

1. Standing Barbell Curl

Grip the barbell backwards, with your hands shoulder-width apart and your knees slightly bent. Keeping your body still, bend the barbell hard to your chest, and then slowly lower it, being careful not to touch your thighs.