Biceps is also very important to everyone, because no matter which muscle in the body is present in our body, it will affect the shape of the body. When exercising this part, some movements can even adjust its lines, making our overall muscle lines smoother. Then let’s take a look at how to exercise the biceps with bare hands!
1. Pull the doorknob forward
This action requires you to first face an open door, then stand sideways, grab both sides of the door with both hands, and stand with your two feet on the edges of the door frame so that you can clamp them between your legs. between legs. This will look like you are holding a door, and there will be friction between the floor and your body, so it is best to wear shoes when exercising. During the exercise, the upper body will tilt back until the arms are straightened. The knees need to be slightly bent when squatting, and the buttocks should still be back. The back should still be straight. At this time, the back and thighs are at right angles. As you pull yourself up, twist your wrist slightly so that your palm is pointing up, and then you can engage the arm in front of you to stimulate the biceps.
2. Reverse grip pull-ups
Everyone should be very familiar with the push-up movement, and the pull-up does not require too much exercise equipment. It only requires a horizontal bar. You can find the horizontal bar in the sports area of the community. If you really don’t have one, you can This can be done in the door frame of your home. Normal pull-ups place the palms forward, but this action uses an underhand grip. This is actually because the reverse grip of the horizontal bar is the best way to stimulate the biceps. Therefore, when doing pull-ups, other parts of the bar remain unchanged. It is just a matter of changing the direction of the hand grip. There is no requirement for the distance between them, as long as they are wider than your own shoulders and remain comfortable. The other parts are still the same as normal pull-ups, without any changes.
3. Resisted forearm curl
This exercise requires someone to help. Usually when exercising, you need to ask your partner on the left sideHold it with your hand, and then do the same action as the dumbbell curl with the other side. Since the left back is fixed and cannot move, it can exercise the biceps on the left and the biceps on the right. arrive.
The above are some ways to exercise the biceps with bare hands. These methods are very suitable for everyone to try, and I believe they will have good results.
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