How fast to fly to pump up the biceps at home

Helpful information

The biceps in its structure, has two beam or head. Long – located on the outer, front part of the arm. It starts from the glenoid fossa (upper edge of the blade). Short head starts from the shoulder blade, but passes closer to the inner part of the arm.

Arm bending at the elbow joint, the primary function of the bicep.

If you are starting out, it is not necessary to perform the exercises every day. To develop muscles should gradually. Just 2-3 workouts a week for 40-60 minutes. Remember: muscles are like classes using strength and high reps.

Exercises for biceps

One of the most simple and effective exercises that you can perform at home, lifting dumbbells. In this case, you can pump up the muscles of the forearm and the bicep. This activity involves during the lift the rotation brush with the turn out. This technique leads to a drastic reduction of the biceps.


To perform the exercise, accept the initial position. Stand up straight. Feet position shoulder width apart. Keep the dumbbells in the lowered hands inward. Take a deep breath and hold your breath while raising the dumbbells up. Start the reversal of the brushes, when the forearm will be parallel to the floor surface. Please note: the dumbbells should be lifted as high as possible. Repeat the rotation of the brushes in the reverse order, lowering the dumbbell. Go back to the original position once the elbows are bent at a right angle.

When performing this exercise, try to keep your elbows stationary.

"Spider curl" is an exercise in bending of the arms with an emphasis of the elbows. It has several variations of execution. General technique – tilting body with a free dangling hands. This exercise is excellent for pumping, shoulder muscles and biceps.


To complete the exercise at home sit on the edge of the bench or stool. Make a tilt forward, spread the legs shoulder-width apart. Press your elbows into the inner thighs. Hands grab the bar narrow grip. Perform flexion and extension of hands. The exercise should be repeated 15-20 times in 2-3 sets.


Alternate bending of the arms with dumbbells also contributes to the pumping of the biceps. The exercise involved the upper section of the pectoralis major muscle, anterior deltoid, biceps, shoulder and brachioradialis muscles.


Stand straight or sit on the edge of the bench. In the hands take your dumbbells, turning your palms inwards towards the trunk of the body. Follow the breath in and hold your breath. Bend one arm at the elbow, turning the brush on and lifting the dumbbell. At the end of the movement exhale. Repeat, alternating hands.