How to pump biceps correctly, if it does not grow, the best exercises with dumbbells and without, trainer's tips

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How to properly pump biceps and why its growth may slow down?

Strong and relief biceps is the dream of many men. A well-pumped muscle makes a man stronger both physically and visually. The shape of the biceps is determined by genetics, so it is impossible to change it. Someone has it in the form of a ball, and someone has the shape of an elongated oval. Each variant can look incredibly aesthetically pleasing with proper training.

The main function of the biceps is to bend the arms at the elbow. All exercises to pump the muscle will consist of this movement. The position of the elbows will determine which part of the biceps muscle is turned on more. The wider the arms are apart, the more the inner part works, the narrower the arms are, the more the outer part is engaged.

The biceps is small and grows slowly. Muscle gains are counted in millimeters, unlike the back, chest or legs where progress is measured in centimeters. Don’t be in a hurry to grab the dumbbells. Let’s break down some of the features of training that will help pump up the biceps.

Features of pumping the biceps

If you are just starting to train, then pay attention to the basic exercises: pull-ups, pulling the bar to the waist, pulling in the block. You will engage more muscles in the body, respectively, you will get a greater increase in muscle mass.

Train the biceps no more than twice a week. Often people pump this muscle without realizing it. Basic exercises contribute to this. Muscles grow during rest, not during training. If they have not recovered, there will be no growth. Don’t try to squeeze the most out of every workout.

Effective biceps workouts

Do not fixate on one exercise. Fantasize and pick the one where you feel your biceps best.

Reverse grip pull-ups

Technique:

Grasp the bar with your hands less than shoulder width apart with a reverse grip.
With a powerful exhalation movement, bend your arms at the elbows, pulling yourself up.
Make a short movement by bending the arms, tensing the biceps. Do not reach the bar with your chin to exclude the back muscles from the work.
Smoothly descend on exhalation.

Perform four approaches of 10 times. Rest between approaches – a minute.

Raising the barbell

Technique:

Grasp the bar with a reverse grip at a distance of shoulder width.
With a powerful exhalation movement, bend your arms at the elbows, raising the bar to the body to an angle of 90°.
The elbows are locked in one position and tightly pressed against the body.
As you exhale, smoothly lower the bar to the starting position.

Perform four approaches of 12 times. Rest between approaches – one minute.

Hammers

Technique of execution:

Take the dumbbells so that your fists look to the sides.
With a powerful movement on exhalation, bend your arms at the elbows, raising the dumbbells to an angle of 90°.
The elbows are fixed in one position and tightly pressed against the body.
As you exhale, smoothly lower the dumbbells to the starting position.

Perform four approaches of 12 times. Rest between approaches – a minute.

Bending the arm with weights on the palm of the hand

Technique:

Put one kettlebell on the outstretched palm and lightly encircle the fingers, without straining the forearm. With the other hand secure the kettlebell.
With a powerful exhalation movement, bend the arm at the elbow, raising the kettlebell to an angle of 110°.
The elbow is fixed in one position and tightly pressed against the body.
As you exhale, smoothly lower the weight to the starting position.

Perform four approaches of 10 times. Rest between approaches – one minute.

Biceps flexion with a rubber band sitting.

Technique:

Keep your back straight.
With two hands grasp the rubber band so that your fists look down.
The elbows are pressed against the torso.
With a powerful exhalation, bend your arms to a 90° angle, holding for a second.
Smoothly return your arms to the starting position.

Perform four approaches of 12 times. Rest between approaches – a minute.

Perform 2-3 exercises from this complex twice a week and do not forget to consume enough proteins, fats and carbohydrates.