Some good biceps and pectorals are very aesthetically pleasing, although not enough … With the aim of training your biceps well, today we propose a different but very effective exercise from trainer and fitness influencer Borja Sanfelix. (The 21 Best Biceps Exercises for Big Arms).
Since it is not a large muscle, it is actually smaller than the triceps, and the ideal is to isolate it as much as possible, attack it from all angles, take care of the technique as much as possible and give your routine a lot of intensity and achieve a good pump. Consisting of a long and a short head, they are easy to train and very aesthetically pleasing. In addition, they will help you perform exercises for other muscle groups such as the back with pull-ups (the smart assembly-free pull-up bar from Amazon), for example.
Different exercise for biceps
1- Open + closed curl: 4 sets of 10 reps
2- Hammer: 4 sets, 10 reps
3- Compound curl: 4 sets of 10 repetitions
4- Open + closed spider curl: 4 sets of 20 repetitions until muscle failure is found in the last 2 sets
As a finisher, you can do two sets of lower grip pull-ups.
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