Hands Training: 5 Ways to Pump Up Your Biceps
Not all training programs are equally effective. These five workouts for the biceps are guaranteed to help increase its size, regardless of your level of fitness or fitness goals!

This may sound too loud, but most of the guys who visit the hall want to have mighty hands. Despite the fact that this is a relatively small group of muscles, large and beautiful biceps are of great importance for most men.

The main movement to increase the biceps is flexion of the arm, but there are many options that involve the three main parts of the biceps: a long head, a short head and a brachialis. In the proposed trainings, current and effective techniques for biceps growth are collected, which make them unique! By changing the speed and the number of repetitions, using a refusal training, you can take a training session for beginners and make it basic for recruiting.

What you should not forget: When your elbows are taken beyond the plane of your body (as when doing flexions on Scott’s bench), the long head of the biceps is not able to fully stretch, so these types of exercises better engage the short head. However, when the elbows are in the plane of the body (as when sitting dumbbells are bent), the long head is completely stretched, which allows you to lift more weight. Changing the position of the hands along the body when bending the arms with the bar, you get the ability to shift the emphasis of the load and use different versions of the same exercise.

Also, you can try exercises that change the position of your hands (grasp) – whether it’s supination (palm up), pronation (palm down), or neutral (palms facing each other). These seemingly small differences have a big impact on what part of the forearm will be loaded more.

One more thing: you do not have to be a guy to get the most out of these workouts. For many, they can be tedious, regardless of the level of training and training experience, but still we encourage girls to try them!

 

 

Weight training

 

Biceps pumping
Biceps pumping

 

Pulling up with a shift to the side is not the most suitable basic movement for the biceps. If you want to start with an exercise that allows you to work with the maximum weights, then, of course, this should be lifting the bar to the bicep standing.

Read the article about how much it’s needed to drink water after training.

Use a grip on the width of the shoulders to engage both biceps heads. In the following exercises, you should change the position of your hands and elbows: when bending hands sitting on an incline bench, a longer head is stretched better, while performing exercises on the Scott bench (platform) is well suited for a short head.

Neutral grip (the grip that is used when performing the “hammers” exercise) perfectly loads the underlying brachialis under the biceps, and the reverse (direct) grasp accentuates the load on the brachiodialysis (the brachial muscle).

Note

These training schemes only contain working sets! Do the right number of repetitions, but never bring your workout to the limit!

Choose the weight required to achieve muscle failure in the given repetitions. This training program uses the method of reverse “pyramid”, in which you reduce the weight in each subsequent set, while increasing the number of repetitions. It is very important to bring each set to the full fatigue of the muscles.

If you are dealing with a partner, do several forced repetitions in the hardest set of each exercise (choose the first or second set). If you do not have a partner, make a drop-set in the last set of each exercise: when you reach a muscle failure, reduce the weight by 25 percent and perform a few more repetitions.

Weight training

No. An exercise Number of Sets Number of repetitions
1 Bending of arms with a standing post 4 6-8, 6-8, 8-10, 8-10
2 Bending of hands sitting on an inclined bench with dumbbells alternately 3 8, 8, 10
3 Bending of hands on Scott’s bench (“music stand”) alternately with dumbbells 3 10, 10, 12
4 Bending of hands on the lower block with a rope handle 3 10-12, 10-12, 12-15
5 Bending of hands on the lower block with a back grip with a straight handle 3 10-12, 10-12, 12-15

Training with supersets

 

Training biceps with supersets
Training biceps with supersets

 

This training involves all parts of your biceps, and even your forearms. Supersets increase the intensity of your workout by increasing the number of repetitions, which leads to the effect of pumping (a sharp rush of blood to the muscle). The bending of the sitting hands has a shorter amplitude of motion, and, therefore, must be performed after full (full-amplitude) flexing of the standing.

Note

Choose a weight that you can use to achieve muscle failure by performing a specified number of repetitions. Use the same weight for all sets in the exercises (weight for each exercise should be selected individually). Bring each set to the point of muscle failure.

Exercises “hammers” perform both hands simultaneously, bending hands with dumbbells – alternately.

Exercises in supersets are divided into pairs, rest only after you have completed both.

  • Training with supercells
  • 1SUPERSET
    An exercise Number of Sets Number of repetitions
    Hand bending with an EZ-shaped neck 3 12
    Concentric folding of hands with a bar sitting with a narrow grip 3 To failure
  • 2SUPERSET
    An exercise Number of Sets Number of repetitions
    Bending the hand on the bottom block 3 12
    Bending of the hand with a dumbbell on Scott’s bench (“music stand”) 3 12
  • 3
    An exercise Number of Sets Number of repetitions
    Exercise “hammers” 3 12
    Flexion of brushes with a bar with an emphasis in a bench 3 15

Training for beginners

 

Biceps training on an incline bench
Biceps training on an incline bench

 

This training program consists of three exercises: in the first of them you have the opportunity to use heavier weights. In the last exercise in one set, bend your arms at the same time, in the next exercise – alternately, to find out which method is more suitable for you.

Note

Choose a weight that you can use to achieve maximum muscle fatigue, but not to achieve muscle failure during the first month of training. The first two exercises are performed on the principle of “pyramid”: weight gain occurs from the first set with a decrease in the number of repetitions in the following.

Training for beginners

No. An exercise Number of Sets Number of repetitions
1 Bending of arms with a standing post 3 15, 12, 12
2 Bending of the hands on the biceps machine 3 15, 12, 12
3 Bending of hands sitting on a bench with dumbbells at the same time 2 12, 12

 

Exercise with emphasis on the peak of the biceps (long head)

 

Exercise with emphasis on the peak of the biceps
Exercise with emphasis on the peak of the biceps

 

When you bend your arm at the elbow, the bicep is shortened, and its height is called the “peak”. The longer the longer the head of the biceps, the higher its peak. This training is aimed at developing a long head and increasing the peak of the biceps.

Notes

Choose the weight with which you will reach a muscle failure for the number of repetitions specified in the program. Training is built using the “pyramid” method: you add weight with each set, while reducing the number of repetitions. To achieve complete muscle failure should only be in the last set of each exercise.

Exercise with emphasis on the peak of the biceps (long head)

No. An exercise Number of Sets Number of repetitions
1 Bending of arms with a bar with a narrow grip 4 12, 10, 8, 6
2 Bending of hands sitting on an inclined bench with dumbbells alternately 3 12, 10, 8
3 Bending of hands on the lower block with a rope handle 3 12, 10, 8
4 Concentric flexing of the hand with an emphasis on the knee 3 12, 10, 8

Exercise with an emphasis on the short (inner) head of the biceps

To achieve ideally developed biceps, you should not count only on exercises aimed at increasing the long head. In order to shift the focus to the short head of the biceps, you should use different angles when flexing relative to the torso.

Notes

Choose the weight with which you will reach the muscle failure of the number of given repetitions in this block.

 

Pumped biceps
Pumped biceps

 

The training program assumes the use of the same working weight for all three sets. Try to fulfill all the planned repetitions in each of them (but do not stop if you can do more). You should use a lighter weight in each subsequent exercise (to increase the number of repetitions).

Exercise with focus on the short (inner) head

No. An exercise Number of Sets Number of repetitions
1 Bending of arms with a bar while standing with a wide grip 3 8
2 Bending of hands on Scott’s bench (“music stand”) 3 10
3 Hand Crossover in Crossover 3 12

 

Training Council

When performing flexion, keep your hands pressed against the body. If you push them forward in an attempt to raise the weight more, the front beams of the deltas will remove some of the load!