How to pump up biceps at home for a man. How to pump up huge biceps: exercises and rules for gaining weight How to pump up biceps at home

Women associate voluminous and sculpted male biceps with strength and excellent physical shape. Pumped up muscles of the shoulder joint arouse interest among girls and make their owner an object of increased attention. You can achieve amazing results in 1, maximum 2 months at home. You will need dumbbells, an improvised horizontal bar and a barbell with removable weights.

Approach one: simple selections for beginners

Start your workout with a warm-up to warm up your joints and prepare your muscles. If you skip the five-minute exercise and start straight away with the main exercises, the risk of stretch marks and tendon rupture increases.

Bends, squats and arm swings will help wake up the body. You should bend and straighten the muscles of the shoulder joint without weights, then shake your upper limbs several times, and proceed to the main program.

Push-ups for sculpted biceps
For people who are far from bodybuilding and have recently become acquainted with the sport, push-ups are recommended. Such exercises are ideal for home workouts, and are even suitable for the office, if there is an empty office or other secluded place there.

You can start doing wall push-ups if lifting your body from a lying position turns out to be an impossible task.

Place your palms on a hard surface; an angle of 45 degrees should form between your body and the support.
Shift your weight onto your toes and lift your heels off the floor.
Straighten your back; it should not arch or “sink” inward, otherwise you can damage the spine and muscles.
If your feet slip, you should put a support under them, or exercise on a rubber mat.
Place your hands either as wide as possible or with a narrow grip so that it is the biceps that are tensed, and not the pectoral muscles or wings.
Smoothly lower your body, freeze, counting 6 seconds to yourself, and slowly rise to the starting position.
Repeat until slight pain appears in your hands.
They do push-ups from the floor in a similar way, trying to do the final approaches with all their strength so that the impact is maximum.
You cannot fall sharply or use inertia to lift your body, because in this case the muscles are not loaded enough, and you will have to wait a very long time for results.

It’s easy to build a mini-horizontal bar at home: find a strong iron or, in extreme cases, a wooden stick, and secure it in the doorway. You can purchase a crossbar at a sports store, where it is sold with all accessories for installation.

Beginners who have avoided the horizontal bars should stock up on gloves. Without these accessories, your palms will quickly rub and become covered with calluses, there is a risk of tearing off the skin, and then you will have to forget about beautiful biceps for another month.

To work the muscles of the shoulder joints, your hands should be positioned shoulder-width apart. The distance between the upper limbs can be increased, the main thing is that it is convenient to lift the torso. The legs should be crossed, pulling the heels towards the buttocks, but they should not necessarily touch.

Nails and wrists are turned towards the face, the body is slightly tilted back so that the chest looks at the bar.
Raise your body smoothly, bending your arms. It is forbidden to push off with your feet.
You should not overstrain your neck muscles, because the exercise is intended to train the biceps, not the wings or trapezius.
Fix at the top point, it is advisable that the chin is above the bar, and not under it or opposite.
Count down 4–7 seconds, depending on your endurance, and lower yourself down smoothly, without sudden movements, but you cannot fully extend your arms. Training is effective only when the muscles are in constant tension.

Pull-ups are difficult for beginners. An athlete who does 10-15 push-ups will not necessarily be able to lift his torso at least once. Regular training will be required, and you should start with the minimum.

While hanging on the bar, do not relax your arm muscles and try to pull yourself up at least a few centimeters or millimeters. Fix the position and do the maximum number of repetitions until slight pain appears in the biceps.

In order for the muscles to learn to take the correct position when doing push-ups, you need to show it to them. Find a low bar, just above your own head, and lift your torso from the jump.

Tighten your biceps and remain in a hanging position until you run out of strength. With your legs tucked in, gently lower your torso. Hold your biceps tight for 6-8 seconds to get some rest and do several repetitions of this.

When doing pull-ups, one of the main roles is played not only by the position of the hands, but also by the number of approaches. During the first, you need to give your best, before the second, rest for a minute - one and a half, and reduce the number of repetitions by two. Take a three-minute break, and do as many pull-ups as during the first one. Before the fourth, finishing approach, the rest period is 1 minute. The number of pull-ups is the same as in the second approach.

The muscles need to be tensed, but the biceps also need time to recover. The ideal schedule for training is a day of training, a day of rest. You can’t take long breaks, because then all the push-ups and pull-ups will be useless.

Set two: dumbbells

Hard work turns a monkey into a man, and a beginner into a true professional who is ready to raise the bar. Basic exercises will prepare your biceps for intense loads with barbells and dumbbells. Even experienced athletes do not neglect a five-minute warm-up, because it increases the effectiveness of training.

Working with additional accessories
You will need a stable stool, but a regular chair will do. Sit with your legs wide apart and rest your elbows on your thighs next to your knees. Squeeze dumbbells in your hands, palm facing up. Smoothly lower and raise the weight, straining your biceps at the end point. It is recommended to do the exercises one to four times. As your palm approaches your shoulder, you should bend your wrist so that your nails point toward the ceiling. Minimum 15 repetitions at a slow pace. You need to feel how each layer of the biceps tenses.

The second exercise involves a fitness ball. Lie with your back on the sports unit, arms outstretched with dumbbells held in them. Bend your elbows slightly so that tension is felt in the muscles. Palms facing the ceiling, feet firmly planted on the floor. Raise dumbbells above you with your arms slightly bent, while maintaining your balance.

Don't take the ball too far; you will need it for the third exercise. Kneel in front of the equipment. Take a dumbbell in one hand and leave the other free. Rest your upper limb with a weight on the ball, and hold it with the other. Bend your arm with the dumbbell so that your fist points to the ceiling. Lift the weight using your biceps muscles. The forearm should be perpendicular to the ceiling.

Unusual techniques
Wrap the dumbbell in a long towel and secure it so that it does not fall out during training. Holding the edges of the sports equipment with your hands, take a standing position. Keep the upper limbs at the seams, place the legs so as not to lose balance. The head looks forward, the chin does not tilt. The elbows do not move when lifting the dumbbells; you can lightly press them to the body to fix them. The main load falls on the biceps, the hands turn outward. Having reached the top point, freeze for a while and then lower it.

No extra equipment
Armed with dumbbells, take a standing position with your feet shoulder-width apart. Hold the weights with a straight grip, with the backs of your palms facing your face. Without twisting your wrists, lift the dumbbells by gently bending your arms. Fix the upper limbs at the peak.

The hands are turned towards the hips. Both hands squeeze dumbbells, the top finger covers all the others. Keep your back and legs straight, trying to transfer the load to your biceps. While the right hand rises, the left remains motionless, tightly pressed to the body. The upper limbs alternate, as if two blacksmiths are taking turns striking an anvil with hammers.

Approach three: barbell

You should always have several pairs of pancakes of different weights on hand. You can alternate exercises with a barbell and dumbbells to improve the definition of your biceps. You should work with heavy weights with a partner who can provide backup. It is recommended to start training with a barbell for people with developed muscles that can withstand intense loads.

Option one
Press your back against the wall. The palms holding the barbell face the ceiling. Elbows rest on the body. When lifting the barbell, the biceps are tensed; when lowering, the triceps are added. The weight should rest against your chest. Hold your hands in this position for a few seconds and gently lower them.

You can do the lifts in jerks, but you need to be careful not to pull the ligaments or damage the joints.

Option two
Additional equipment is required: a special exercise machine or an inclined bench that fixes the elbows and does not allow the back to take part in lifting the barbell. The weight of sports equipment should be impressive, but not extreme, so that the technique does not suffer.

Raise and lower the barbell, just like dumbbells. The range of motion should be limited, so the biceps bear the main load.

Recommendations
It is advised to combine push-ups with pull-ups at a time, and add exercises with weights to them. To achieve results, one approach will not be enough. Ideally, there should be 4 repetitions of each type of exercise with short breaks.

Diet is also important

The biceps should be developed along with the rest of the body, otherwise the figure will look disproportionate, and you will have to wait 6 months or more for results. A balanced menu will accelerate the growth of muscle mass, which necessarily contains:

chicken breast;
low-fat cottage cheese and fermented milk products;
fish, mackerel and salmon are very healthy;
brown unpolished rice (wild);
oatmeal and other cereals that supply carbohydrates;
vegetables, fresh and steamed;
eggs, at least 2 per day, but 10 is possible;
beef or turkey as sources of protein.

You should eat meat, vegetables, and cereals every day. Your diet should be carefully planned to ensure it is balanced and nutritious.

What to consider

Beginners are advised to keep a diary so they don’t forget to train and constantly monitor their progress.
To grow muscles, you should sleep at least 8 hours a day.
Movements should be varied. You should do about 5 different exercises in one workout.
You cannot trust sources that promise instant results. Biceps growth depends on the individual characteristics of the body and the amount of training. Muscles will never become voluminous and prominent in a week or even a month.

The main rule of an athlete who wants to have beautiful biceps is training, intense and regular. At first it will be difficult to overcome your own laziness, change your diet and constantly exercise, but the results are worth all the effort.

Video: how to pump up your arms at home

Let's look at the top best exercises on how to quickly pump up your biceps with and without iron. Read our article to the end, it will be interesting.

The biceps performs the function of flexion and it is in such movements that it needs to be trained. The more muscle groups that are included simultaneously with the biceps, the better for overall weight gain, including the development of biceps. That is why exercises such as pull-ups with a reverse grip or parallel grip are considered the best for biceps. Although it does not use the biceps in isolation, it primarily involves the back muscles. Therefore, if you have the opportunity to do pull-ups, be sure to do pull-ups.

With different grips, the biceps will receive different loads. So, when pulling up with a reverse grip, the main load will be taken by the biceps and, of course, the back muscles.

When doing pull-ups with a parallel grip, it is very good to include your forearms in the work along with the biceps. The biceps and back will also receive a load here, but the forearms will work more than in other types of pull-ups. Therefore, if you want to work both biceps and forearms in one workout, then it is better to start with a reverse grip and end with a parallel grip.

If you start with parallel, then by the time you focus on the biceps by pulling yourself up with a classic reverse grip, your forearms will already be clogged. And failure will most likely occur not because the biceps are tired, but because the forearms are tired. This way you won't be able to load your biceps properly.

This is why special pull-up straps are often used in training. They allow you to do pull-ups even when your forearms are full. This allows you to include either your arms or your back in the work, depending on the target muscle group.

After doing reverse and parallel grip pull-ups, we can move on to more isolation exercises. These can be classic curls with dumbbells or a barbell. The primary role here will not even be played by the projectile itself, but by its grip. With a classic dumbbell grip, you will engage your biceps to the maximum. With a hammer style grip, the load will be distributed between the biceps and forearm. And here, as in pull-ups, we start with a classic grip and end with a parallel grip. On the contrary, there is no need to do it for the same reasons; by hammering the forearms before training the biceps, failure will occur due to forearm failure. And it will not allow you to fully work on your biceps.

How to quickly pump up biceps training program with dumbbells

1. Pull-up exercises with a narrow reverse grip: 1 warm-up set, 3 working sets with weights 6-8 times, 2 minutes of rest between sets. 3 minutes between exercises.

We do not fully extend our arms. At the top, when bending, do not fix the position much. No swinging or cheating.

2. Standing hammer curl exercises:
1 warm-up three working approaches. 6-8 with weights to failure. 2 minutes between sets.

3. Close grip push-up exercises:
1 warm-up, 3 working sets. 6-8 reps to failure. 2 minutes of rest between exercises.

4. Exercises for bending dumbbells while sitting with emphasis:
1 warm-up 3 working reps 6-8 reps.

5. Reverse close grip pull-up exercises:
Finishing exercises 4 working sets with bodyweight to failure. Clean reps.

6. Classic abdominal crunch exercises:
3 sets to the max.

Recommendations on how to quickly pump up your biceps with dumbbells:
Close-grip pull-ups are a great basic biceps exercise. If, unfortunately, you do not have the opportunity to do pull-ups, perform the first exercise: simultaneous bending of the arms with dumbbells with supination, the second, push-ups with a narrow grip, the third, hammer curls while sitting, the fourth, curling the arms with dumbbells while sitting with an emphasis, the fifth, push-ups with a close grip, and the sixth, finishing the press.

In all exercises, pure failure with correct technique. This is a mandatory requirement.
If we talk about all kinds of variations of lifting dumbbells when working with other equipment, then such exercises usually alternate in the program.

In one workout, let's say you did reverse-grip pull-ups, parallel-grip pull-ups, classic bicep curls, and hammer curls.

For the second, let's say the same pull-ups, and then biceps with dumbbells while sitting or leaning on the wall and lifting dumbbells in the hammer style.
For one such workout, we would not recommend performing more than four exercises of three approaches each.

How to quickly pump up biceps in the gym

Two training programs on how to quickly build up biceps in the gym for a beginner and a more experienced athlete.
Exercise is not the most important thing in achieving your progress. The most important thing is a healthy lifestyle, adequate protein nutrition, your motivation in sports, and understanding of the training process. You need to work with decent weights, and not pumping. Those weights that will make your muscle groups hypertrophy. With all this, the exercises themselves for a small muscle group are not so important, but they still need to be performed.

Let's look at three exercises for beginners and four exercises for more trained athletes on how to quickly tone up their biceps.
We remind you that we perform the exercises in alternation. For example, if we alternate the biceps muscle group and the chest muscle group, then we do chest exercises, then biceps exercises, and so on. In order for each exercise on the biceps, as well as on the chest, to have large working weights. This is very important for a natural athlete.
The first exercise for beginners is standing barbell curls:
Because in this exercise they make a lot of mistakes at the initial stage. They do absolutely everything with cheating. They do more biceps lifts, but they don’t work with the biceps, but with everything in a row.

We recommend performing barbell curls while leaning against a wall. Leans the upper back and lower back. The lower back does not lean back (not much of a deflection). Elbows and head are not pressed. We perform arm curls in this position. We don’t push our elbows forward much. In order for the biceps muscle group to work along its entire length. Because there are a lot of fibers in the plexus. Don't lift your back from the wall, this is a mistake.

One warm-up approach and three working sets. Seven-eight repetitions until pure failure. Between working sets, 2-2.5 minutes of rest.

The second hammer curl exercise.
There are various combinations (sitting, standing, with elbows supported, without support, one arm, two) Consider one of the options for alternately bending your arms in a hammer style while sitting on a vertical bench. Alternately because you can concentrate more on working out the left and right biceps separately and its outer part. Concentrated without jerking without casting. 1 warm-up, 2-3 working sets. 7-8 repetitions to failure. There is about a two minute break between working sets. To recover and have a decent working weight.

How to quickly pump up your biceps and why cheating is not recommended. It has been tested more than once, the working weight with cheating is much greater, when you finish doing cheating you come to pure execution, the weight immediately drops.
Cheating doesn't give you anything, you only pump up your back, legs, tendon ligaments, and so on. You can also easily get a lower back injury. Therefore, the main thing is to perform the technique correctly.

The third exercise is dumbbell curl with supination.
Slightly tilt the body forward, begin to bring it up with a hammer and immediately wrap it until it turns completely. 6-8 working repetitions for each hand. 2-3 working sets. 1 warm-up, 2 minutes of rest between working sets.

Exercises on how to quickly pump up biceps for a more prepared athlete

The beginning is the same. Basic exercise: biceps curl.

For experienced athletes without support. Bend slightly forward, legs bent and bend your arms with your elbows slightly moving forward. Pay attention that the body does not make the slightest movement back. 1 warm-up, 3-4 working sets. 7-8 repetitions to failure with good clear technique. 2-2.5 minutes of rest between sets.

Standing two-arm dumbbell hammer curl exercises.
With the slightest tilt of the body forward. It is important not to make cheating body movements. Even if you do not move your body, your elbows should not move back. The shoulder is clearly fixed. Only the arms bend and extend. 1 warm-up, 3 working sets. 6-8 reps. 2 minutes of rest in between.

How to quickly pump up your biceps without using your forearms: Do not squeeze the dumbbells or barbell too hard when performing biceps exercises. To prevent your forearms from getting too clogged. Keep the projectile comfortable.

The third exercise is curling the arms while sitting on an incline bench 30 degrees.
We sit on a bench, arms stretch just below the body and bend at the top. Elbows do not sag too low. Raise both dumbbells at the same time. This exercise stretches the biceps very well. 1 warm-up, three working sets, 6-8 reps. 2 minutes rest between sets.

The fourth exercise is concentrated bending of the arms while standing at an angle.
Three working sets. The elbow sags down. Not any swings. The arm sags. The elbow is strictly in place, bending the arm while working with the biceps. You can rest your triceps against your thigh. 6-8 repetitions with two minutes rest between sets. 1 warm-up.

Fifth abdominal exercise.
Classic plank. Let's finish off our workout with a great abdominal exercise.
How to quickly build up biceps, big arms and abs This is the question asked by most guys who have just joined the gym or are planning to join it.

This is a huge amount of work that takes place not only in the gym, but also after training. Biceps training is just one aspect on the path to your success.

How to quickly pump up biceps - the best exercise

There is one excellent exercise in our opinion. How to reach the growth potential of your specific muscle group. Everyone has their own growth potential. Depends on the number of fibers given by nature, the length of the abdomen, morphology, general health, including the endocrine system.

If some training method allows you to reach this potential in a relatively optimal period, then this method is very good. And just the same, we consider the most ideal way to do pull-ups with a narrow reverse grip on a bar with weights.
Why are reverse close grip pull-ups so powerful? A complete competitor to this barbell curl exercise in its purest form.
Pull-ups are a basic exercise and perfectly pump up your back. There is a huge load on the biceps because you are working with a lot of weight, the weight of your body, plus the weight of the weight. After this exercise, my hands just shake.
When performing this exercise, you should not bend your back too much, you should feel the work of your biceps while doing it. The back will also work, no big deal.

How to implement this exercise into your program. You can do pull-ups with a narrow reverse grip each time in a cycle, but not do them with a wide back grip at all.

The best option is to do classic pull-ups in a cycle and work your way up to working approaches. Do one working approach with a classic grip, and the second with a reverse grip (to failure, with a certain weight, around 8 repetitions).
Your biceps will be destroyed and grow very well. Thanks to pull-ups, your strength will only increase.
Don’t just waste time and pump your biceps correctly.

The biceps is a large muscle of the shoulder, involved in flexing the forearm at the elbow, the shoulder at the shoulder joint, turning and rotating the arms. With the help of training, you can significantly increase and strengthen the muscle in your arm.

The effect of “pumping up” the biceps is achieved not only by training in the gym, but also by doing independent exercises at home. There are many biceps exercises with sports equipment and using your own weight, which, with persistence and constant implementation, will give good results.

Properly selected exercises, when performed correctly, effectively affect the biceps, increasing its size and strength.

Before any exercise, a warm-up is necessary to warm up the muscles and prevent possible injuries.

Push-ups

The most accessible exercise, which is basic, and does not require additional equipment and devices. Despite the fact that when performing this type of exercise, the muscles of the chest and triceps are maximally pumped, almost all the muscles of the body are involved in it. Some muscles are used dynamically, while others statically support the body in the desired position. This also applies to the biceps, which are involved in the exercise. In addition, push-ups will increase the triceps, making the arm larger in size and in harmony with the biceps.

Push-ups from the floor, loading the triceps, promote increased blood circulation in the biceps, which is located in close proximity and activates metabolism in them. Therefore, simultaneous training of these muscles gives significantly greater results than when working them separately.
To work more muscles, you can diversify your push-ups by changing the width of your arms.

Pull-up

It belongs to the basic exercises and is considered by many athletes to be one of the most effective for increasing biceps. When performing pull-ups, the elbow and shoulder joints work, which allows you not only to enlarge the muscles, but also to significantly strengthen them. For example, when pumping up the biceps using exercise machines, only the elbow joint muscle works, isolating all additional muscles.

The biceps are worked most effectively when doing pull-ups with an inside grip, with your palms facing you:

At narrow grip the outer part of the biceps is worked out. Hands should be together or as close to each other as possible.
At medium grip the inner and outer sides of the biceps are worked out. Palms are slightly narrower than shoulder width or at their level.
When pulling up wide grip The outer biceps are worked. In this type of pull-up, your palms are wider than your shoulders.

The number of exercises and approaches is calculated individually and depends on physical fitness, body type, and health limitations.

You need to start with a small number of repetitions, gradually increasing them.

On average, the optimal amount is 3 sets of 10 times.

The maximum result when “pumping up” your biceps on the horizontal bar is possible if you follow the correct pull-up technique:

You need to pull yourself up smoothly without jerking or swinging, using only muscle strength;
When pulling up, inhale, and when lowering, exhale without holding your breath.

Exercise with dumbbells

Another effective way to load the biceps, which gives a noticeable result in increasing it.

An exercise to work the outer part of the biceps is performed by raising your arms with a weight to your chest, turning your hands upward with your fingers.

Standing option:

Stand straight with dumbbells in your hands along your body, palms facing your hips.
When lifting the sports equipment, turn your palms up.
Fix your hands at the top for a few seconds and then slowly lower them.
Watch your breathing. Breathe deeply, exhaling as you bend your arms and inhaling as you lower them.
The movements are made by the biceps itself without swinging or the help of the body.
The elbows should be fixed parallel to the body, without pushing forward when lifting the dumbbells.
Choose the right weight so that you can do 7-10 repetitions, feeling the strain on your arm muscles.
You can perform this exercise alternately, raising one hand, lowering the other, or with both hands at the same time.

Lifting dumbbells from a sitting position:

You need to sit on a chair or bench, with your arms down with sports equipment along your body, with your fingers facing you.
Do a slow lift of the dumbbells, bending the elbow joint of your arm while rotating your hand upward.
Control your breathing by exhaling as you lift and taking a deep breath as you lower your arms.
The exercise can be started 7-10 times in 2-3 approaches, gradually increasing the weight.

Option with hand fixation.

This exercise is called a concentrated press:

Sitting on a stool, with your feet slightly apart, rest your elbow on the inside of your leg near the knee.
Slowly lift the dumbbell by bending your elbow, rotating your hand until your forearm is parallel to the floor. Fix your hand at the top for a few seconds and while lowering it slowly, turn your hand to its initial state.

Do the same for the other hand.

Hammer (hammer) with dumbbells.

Another type of biceps training with dumbbells, which works the inner part. The exercise is performed with both hands synchronously and alternately.

Correct execution:

While sitting or standing, grab dumbbells with your hand toward your thigh.
Raise the dumbbells while keeping your back straight. The elbow is fixed and does not move upward.
At the top of the lift, hold the dumbbells for a couple of seconds, and then slowly lower them, not reaching the point of muscle relaxation. In the lower position, they should be bent at the elbow and tense.

The amplitude of the movement is similar to a hammer blow, in slow motion.

This exercise is performed without twisting the forearm when raising the arms, with the hand always facing inward.

Barbell exercise

If you have a barbell at home, you can and should perform exercises with it that develop the muscles of your arms.

Not everyone has such sports equipment, so you can try using your imagination and improvised means to make similar sports equipment.

This exercise is simple to perform, but requires proper technique.

It is important to choose the correct weight of the equipment so that the barbell is not too light, but not too heavy.

To take the correct stance, it is better to stand holding a barbell in your hands with your back to the wall.
Only with muscular effort of the arms, while exhaling, lift the barbell to the chest, fix it for a few seconds and slowly return to its original state.
At the bottom, your arms should be kept slightly bent, which will prevent the biceps from completely relaxing, ensuring a constant load on it.

The grip plays a big role in engaging different parts of the biceps:

A close grip, with your palms facing you, when your hands are at a distance narrower than shoulder width, works the outer part of the biceps.
A wide grip, when your palms are wider than your shoulders, works the inside of the muscle more.

When lifting the barbell, your back and elbows should remain in place without helping to lift it.

Training frequency and number of repetitions

It is advisable to do exercises 1 to 3 times a week, alternating loads with days of rest. This regimen will allow time for recovery and increase the efficiency of muscle growth.

For beginners, it is optimal to rest for 2 days after training due to the slow recovery of fibers in muscles unprepared for stress. The better your physical fitness, the more often you can perform exercises, bringing them up to 5 times a week.

There is an opinion that to pump up your biceps you need to train hard. Proponents of this theory claim that with heavy loads, micro-tears of muscle fibers occur, and when they heal, biceps growth occurs. Adherents of this method need increased nutrition and more time for recovery. At the initial stages, this method of training is contraindicated, as there is a high probability of injury. And to restore stretched or torn tendons will require a lot of time and, possibly, medical attention.

Muscles can get used to the same loads and stop their growth, so the loads need to be both increased and decreased, and the types of exercises and their intensity must be changed.
After each month of training, you need to change your training program.

When performing exercises at home, it is necessary to maintain regularity. In the absence of a coach, motivation is needed for constant training.

The biceps is an important muscle for a man's figure. To increase muscle size, you need to choose the right exercises and simultaneously develop other muscles of the body. Biceps look more impressive against the general background of an athletic body.

Push-ups (narrow grip). The position is as described above, but there is a small moment, the fingers on the hands should be pressed tightly against each other.

Push-ups (wide grip). Our task is to spread our arms as wide as possible. The chest helps us in this exercise. We lower ourselves slowly, without stopping at the bottom, and using the pectoral muscles, we smoothly return to the starting position, while the elbows should not be completely straightened. To enhance the effect, try to tense your abs. We adjust the approaches depending on physical fitness, from 8-15 times, 3 approaches, without long rest.

Advanced level of push-ups for pumping biceps (with clap). It is performed like all the previous ones, only instead of the standard lifting of the torso, we do a jerk with a clap.
To get used to it, since not everyone gets it right the first time, you can practice without clapping, just lifting it off the floor. Remember that you should land with your arms slightly bent.

Pumping up your biceps on the horizontal bar

The load is maximum, but the result, as a rule, will not be long in coming, and after 2-3 weeks of intense training, you will see a change in your biceps.
Wide, medium and even narrow grip - all this pumps up the muscle we need, even pulling yourself up with a reverse grip can achieve success.
You need to pull yourself up without sudden movements, smoothly, feeling and controlling the process. We rise until our chin is just above the bar.
There are no special standards; everyone has a different body and physical fitness. You should exercise no more than 3 times a week, 3 sets of 6-10 times, if you feel that this is not enough for you, increase the approach or the number of pull-ups.
Biceps is a muscle that can be pumped absolutely anywhere. Set a goal and achieve your intended results, you will definitely succeed!

Well-developed biceps mean a lot in an athlete's figure. This is why properly selected exercises are so important. I would like to warn those who are just starting to engage in bodybuilding that this muscle does not look great on its own, but in combination with well-developed other muscles of the body. The size of the biceps should be proportional to all other muscle groups. Therefore, when training, you should not forget about other muscles.

What does training this muscle do?

In addition to form, this workout significantly increases arm strength. This will allow you to improve your performance in exercises such as the deadlift and bench press. And also achieve success in many sports that require manual work.

How to train at home

First, we will talk about how to pump up your biceps at home. Let's say that for some reason you do not have the opportunity to visit the gym. Does this mean you need to stop training? Of course not.

It is quite possible to perform many biceps exercises at home. The simplest thing you can do at home is push-ups. Of course, this exercise not only targets the biceps, but also all the other muscles of the arms, shoulder girdle and chest. But this exercise is the most accessible. If you want to increase the load, you can put a backpack with a load on your back.

Exercises with weights

Pumping up your biceps with dumbbells is quite simple. These workouts can be done both in the gym and at home.

Dumbbell Curl

Most ordinary dumbbells will do. The most effective way to pump biceps is by curling your arms while sitting on a chair:

sit on a chair;
take dumbbells;
bend and straighten your arms at the elbow joints.

As you exhale, the arm should bend, and as you inhale, straighten. You can start with 8-12 repetitions. If you feel that the repetitions are easy, you should increase the weight of the dumbbells. Number of approaches: 3.

The position of the hands may be different. You can hold them suspended, or you can rest your elbow on your knee or upper thigh. You can successfully alternate all these positions. You should extend and bend your arms slowly. Only in this case the maximum load is applied to the desired muscle. Despite its simplicity, seated dumbbell curls are a very effective exercise that allows you to work your muscles well.

Dumbbell Hammer Raise

Let's look at another way to pump up your biceps with dumbbells. This exercise pumps up the lateral part of the biceps, shaping it. It is performed as follows:

stand up straight;
arms with dumbbells are lowered down the sides of the body;
the hands are turned with the fingers towards the thigh (neutral grip);
alternately lift the dumbbells to your shoulder.

During execution, your back should be kept straight and your legs should not spring. Don't put your elbows forward. The entire load should fall only on the biceps. While bending one arm, the other should not hang relaxed. It should be slightly bent at the elbow and tense.

In each extreme position, the hand should be held for 1-2 seconds. You can arch your back a little, but it should be fixed in one position throughout the entire set. It is recommended to look straight ahead.

Alternatively, you can raise your hands not one by one, but together. In this case, the load increases. Be careful not to help push the dumbbells out with movements of your legs and torso.

Both beginners and experienced bodybuilders can include the biceps hammer exercise in their workout. In addition to training the biceps directly, the exercise is useful for the harmonious development of the brachioradialis muscle. This will prevent it from looking thin compared to the biceps.

Exercises on the horizontal bar

If there is a horizontal bar near your house or in the house, then proper pull-ups on it will also have a positive effect on the development of your biceps. You can do pull-ups with either a direct or reverse grip. Number of repetitions: 10-15. Number of approaches: 3. If pull-ups become easy, there is no need to increase the number of repetitions; it is better to hang additional weight on your feet. To better pump your biceps, it is not recommended to fully straighten your arms when performing pull-ups.

All the exercises mentioned here should be performed smoothly, without jerking. Then the muscle will be worked evenly and the result will not be long in coming. Soon you will become the proud owner of voluminous biceps. And, note that you can do this even at home, without visiting the gym.

Working out biceps in the gym

As a rule, work in the gym is easier and the results come faster due to the fact that here you will perform not 3-4 exercises, but much more. You will use various devices to work not only the entire muscle, but also focus on its different parts. A good trainer can help organize highly effective training and will always provide backup. In the gym, you can perform concentrated biceps curls with maximum weights, which is strictly not recommended to be done at home.

Always remember that if your goal is to effectively work out your muscles, then perform the exercises without cheating.

Lifting the bar

Unlike at home, where it is not recommended to work with heavy weights, since at home there may be no rack and no one to support you, in the gym you can give it your all. The standing barbell curl is a basic biceps exercise. It is considered one of the most effective for increasing the volume and strength of the biceps.

You need to grab the barbell at shoulder width, with an underhand grip. By contracting the biceps, the projectile rises. You need to make sure that your elbows do not move forward. Typically, this happens when the athlete tries to lift the barbell higher. This should not be done, as the load will transfer from the biceps to the deltoids.

Arm curl while sitting on an incline bench

To perform this exercise, you need to sit on an incline bench and pick up dumbbells. Your feet should be pressed firmly to the floor and your back should be against the back of the bench. The arms should be bent alternately at the elbow joints, lifting the dumbbells. In the upper position, you need to turn your hands towards yourself as much as possible. Elbows should not be pushed forward.

Working with a barbell on a Scott bench

The barbell should be held with a reverse medium grip. It is with this grip that the biceps will be worked out best. Shoulders should be supported. In this position, the load falls only on the biceps. This exercise is especially effective at pumping up the lower biceps. If you feel excessive tension in the wrist joints, you can use a barbell with a curved bar.

Alternatively, you can use a Scott bench to perform biceps exercises with dumbbells.

Number of repetitions: 8-12. Number of approaches: 3.

Basic biceps exercises were given that can be performed without the use of exercise equipment. But if it is possible to use these devices, it must be done.

Exercises with simulators

The set of biceps exercises should also include training on simulators. This increases work productivity.

Bending your arms on a machine using a lower block

stand in front of the machine and take the handle of the lower block with a reverse grip;
the handle is pulled to the shoulders by bending the arms at the elbow joints;
return to original position.

When performing this exercise, your elbows should be pressed to your body so that the load falls only on the biceps.

You can replace the handle of the exercise machine with ropes. Grasp them so that the bent fingers are directed towards each other.

You need to stand straight, feet shoulder-width apart. Grasp both handles and slowly pull your hands towards the top of your head. When extending your arms, you need to ensure that the load does not drop completely and that your arms are constantly in a tense state. When exhaling, the arms bend, when inhaling, they extend. Number of repetitions: 8-12. Number of approaches: 1-2.

This exercise is often performed as a final exercise.

Summary

This short review shows the most effective biceps exercises. By following them, you can very easily achieve the desired result. It is very important to organize your training correctly to avoid excessive fatigue and injury. What should be the biceps training program? When visiting the gym every day, it is recommended to load the biceps every other day, giving it time to recover. Before each workout, it is necessary to warm up the body with warm-up exercises. This will avoid such an unpleasant injury as a biceps tendon rupture.

If you decide to devote the entire workout to the biceps alone and give it a shock load, then do this no more than once a week.

Even with the most intense workouts in the gym, you should take one day a week off and visit a Russian bathhouse or sauna.