Basic biceps exercises in the gym for girls. Weekly training program

Author of the article

Andrey Belozertsev

Drawing up programs for effective muscle mass gain.

Slender, toned arms are the main decoration of a girl.

To keep your muscles toned, you need to exercise regularly.

So, sculpted biceps are a sign of a real athlete.

Unlike other muscles, quickly getting your biceps in shape is not difficult even for a person who is very far from sports and physical activity.

In this article you will learn how to pump up a girl’s biceps in the shortest possible time.

The most popular mistakes girls make when pumping up their biceps

Biceps exercises in the gym, chosen by a girl who decides to pump up her biceps muscle, she chooses without prior consultation with a trainer. As a result, it is not possible to harmoniously form the contour of the arm, because only 1-2 areas of the muscle are stimulated, and not full-fledged work of the muscle in different positions.

Biceps exercises only using fixed block mechanisms in the gym is the second mistake girls make. It is the use of free weights when pumping up the biceps that forces more muscle fibers to participate in the workout. On the simulator, the muscle is isolated, work is carried out in only one area.

Girls don't have much strength in their hands when they first start working on them.

To perform the exercise, the girl uses body rocking or other muscles to facilitate the effort. This is the third mistake made by an inexperienced athlete. So the payload goes to the back instead of the biceps, but the arms don’t get pumped up because they didn’t work hard. Only strict adherence to the instructions will lead to muscle development.

The girls do a lot of lifting to improve their terrain. This approach is fundamentally wrong: first, muscle mass is gained, then drying occurs. The newbie doesn’t have anything to dry yet.

In order to harmoniously develop the biceps in combination with other muscles of the body, it is necessary to understand the mechanism of influence on them when working with various machines in the gym. It is best for a beginner to listen to the advice of a trainer, especially with regard to the technique of performing exercises.

Recommendation rules

How to pump up your biceps with dumbbells at home? To get the desired result, you should learn all the nuances and principles of sports activities. The basic rules are as follows:

1. Don't overdo it in training. The muscle is involved in work when exercising with the back and sternum. Therefore, it is undesirable to pump your arm more than once. in 4-5 days.
2. The desire to increase volume. Genetics helps create the shape of a muscle. At the beginning of the sports complex, basic tasks are included in the training.
3. Follow the execution technique. This ensures good stretching and contraction of the biceps muscle and also minimizes injury.
4. Set aside a day. Pumping on a separate day is more intense and muscle tissue is quickly restored.
5. Warm up. Before starting classes, warm up and stretch your muscles, this will give them elasticity.

To achieve mass growth, it is recommended to stress the muscles. It is necessary to monitor the safety of execution, because if you are injured, you will have to recover for a long time.

The difference between men's training and women's training

Biceps exercises at the gym designed for guys are exactly the same as those for girls, because the location of the muscles in the body is the same for all people. But with the same load, a guy will develop muscles faster than a girl. This is due to the fact that muscle growth is controlled by the male hormone testosterone, which girls have less of than the stronger sex.

Women's skeletal muscles are designed for long-term stress, men's - more for short-term effort. Women recover faster after training. Physiologically, men are created to be stronger than the fairer sex; their muscles are more developed.

Muscle fibers are either slow or fast. The latter are responsible for muscle volume and power, while the slow ones are responsible for endurance and resistance to fatigue. At the gym, the guy lifts heavy weights with strong movements, while the girl does more repetitions with a medium load.

Biceps exercises in the gym performed by girls will allow them to have toned muscles without visually increasing their volume. It is impossible for a woman to grow voluminous arm muscles unless she purposefully takes steroid-containing drugs.

Proper warm-up

Before you begin strength training, you need to prepare your body and warm up your muscles. Gyms have not only exercise equipment for pumping muscle groups, but also cardio equipment that affects the entire body as a whole. They are installed to warm up the muscles before the main workout.

Warm-up time can vary from 7 to 20 minutes, allowing the athlete to sufficiently warm up the muscles to avoid tearing of cold muscle fibers.

When warming up, the joints also warm up, which has a very good effect on their safety. If the joint is not warmed up and a force load is placed on it, this leads to the destruction of cartilage tissue. It is important that blood circulates more actively throughout the body before the main workout, delivering the oxygen necessary for high-quality muscle function.

Stretching

Any workout should include stretching: it is an integral element of training in the gym. Stretching the muscles increases the amplitude of the exercises performed and also stimulates fiber growth. During stretching, the muscles relax, more blood flows into it, bringing with it nutrients and oxygen.

It is thanks to increased nutrition that muscle development occurs. With the outflow of blood, lactic acid leaves, causing pain after training.

Stretching exercises should be leisurely and smooth. It is important to feel how this or that muscle relaxes. At maximum extension, you need to freeze for 10-15 seconds, inhale and smoothly return back. After stretching, you usually take a break for 1-2 minutes to allow the body to return to its normal state.

The best basic exercises

Below are the best exercises that have proven effective in working the biceps muscle. They are popular due to their simplicity, as well as various projectiles with which you can achieve the desired result.

Dumbbell Raise

Working with dumbbells will put stress on the short head of the biceps muscle. To maximize the effect, the weight should be large, but within reason. The trainer at the gym will give the necessary recommendations on loads, taking into account the athlete’s training.

1. Feet should be hip-width apart, arms relaxed with dumbbells on the sides of the torso. Grab the bars from below.
2. Exhale as you lift up to your shoulders, flexing your biceps. Elbows should be pressed to the body.
3. With an inhalation, you need to return your hands to their original position, avoiding jerking.

Lifting the bar

Any exercise with weights is performed with concentration: upward jerks and sudden relaxations when moving the load down are prohibited. Depending on the width of the grip, the load on the biceps areas is adjusted. A universal rule: returning to the starting position should be slower than bending.

1. Starting position: feet shoulder-width apart, medium grip (at the extreme points of the hips). Palms under the bar.
2. As you exhale, the barbell is progressively raised. Hands up to the elbows are pressed tightly to the body. In the upper position, force is applied to press the forearms to the shoulders.
3. Slowly return to their previous position, feeling the muscle resistance.
4. If you don’t have enough strength to lift the barbell to your shoulders, you can move your torso slightly back: this will lighten the load.

Hammer grip

Since the barbell is not the only equipment necessary for training, working with dumbbells will work on those areas that it cannot pump.

The load will pump as much as possible:

• short head of the biceps muscle;
• long head of the biceps muscle;
• forearms.

The photo shows how to properly perform a biceps exercise with dumbbells in the gym.
To perform the approach, you need to place your feet hip-width apart, with your arms extended at your sides along your body.

1. The dumbbells are held with hands turned parallel to the body (the weights on the dumbbells point forward and backward).
2. Exhaling, bend your arms toward your shoulders. The brushes are held parallel, never turned around.
3. Take a breath and slowly lower your arms.

Pull-ups on the bar

For those who want to work their biceps with pull-ups on the bar, you need to grab it with a narrow reverse grip. The shoulder blades do not need to be brought together.

This exercise engages the back muscles:

• widest;
• large round;
• diamond-shaped;
• bottom trapezoid.

The biceps, brachialis and brachioradialis are auxiliary.

1. Starting position: hanging on the bar, narrow reverse grip.
2. Pull your body up while exhaling. You need to strive upward, and not with your chest towards the crossbar.
3. Lower yourself smoothly, not allowing your arms to fully extend.

When performing pull-ups, if you allow your arms to fully extend at the elbows at the end of each pull-up, this will result in joint injury because the entire body weight is redistributed from the muscles to the ligaments.

Crossover Curl Overhead

We choose two crossovers that are nearby, but this time with a top link. We take the handles of each of them in our hands. Extend your arms completely. We stand a little in such a position so that the muscles stretch, and begin to bend. We move the brush to the head. We remember that the muscles must be in constant tension; we do not fully extend our arms. To complete this exercise, first we smoothly release one arm, then the other, but still do not fully extend it.

We perform 4 sets of 20 repetitions.

Approximate training program in the gym for a week

Either professional bodybuilders or people free from work can afford to train in the gym every day. To have a toned body, it is enough to work out in the gym three times a week. If it’s not enough, then 5 times. Rest must be given to the muscles in the same way as exercise: during this time, torn muscle fibers heal and lactic acid is removed.

For beginners, the first classes may seem difficult, since the muscles are not yet accustomed to intense work. In the initial period, you should exercise through force, devoting at least one day to working on the biceps brachii muscle. The intensity of the load must be increased gradually.

For newbies

To work on your arms, you can allocate 1 or 2 classes per week. On other days, work on the back or chest. It is better to alternate days so that the muscles have the opportunity to recover.

Number of repetitions: 2. One repetition includes from 8 to 12 muscle contractions. At first, you can do a minimum number of push-ups, pull-ups, or sit-ups in one repetition; As muscles develop, the load increases.

1 Complex:

1. Do push-ups from the floor from your knees.
2. Lift dumbbells while standing.
3. Bending over, spread your straight arms with weights to the sides.

2 Complex:

1. Get into a stable position. Raise dumbbells with a turn.
2. Work on the triceps. Extend your arms with the handle of the upper block from behind your head.
3. Pull-ups in a gravitron (as many as you can, but no more than five).

For advanced

The set of exercises is designed for a week's training. It includes exercises for the biceps and triceps brachii muscles. You need to purposefully pump the shoulder muscles twice or thrice a week, and on the remaining days, dilute the exercises with loads on the back and chest.

During one day, you should not load the chest and shoulder muscles: the work of synergistic muscles is necessary so that they interact with each other. The recommended number of approaches for each exercise is 3. Each time you need to do 10 to 15 repetitions. There is no need to take too much weight: it is important to work on muscle endurance.

Day one (training is aimed at working the biceps and triceps):

• Sitting on a bench, bend your arms with dumbbells alternately.
• Stand in a stable position, take a dumbbell in each hand. Take turns pulling them towards your shoulders, then lowering them. Rocking of the body must be avoided.
• Stand next to the block machine and select the appropriate weight. Perform classic extensions. You need to make sure that your body does not help your hands.
• Bench push-ups with elbows pulled back. The back should be straight.
• With your feet hip-width apart, take the barbell. Raise it to your shoulders, feeling the work of your biceps. Do not allow the muscles to relax when the barbell goes down.
• Push up from the floor, keeping your back straight.

Day two - general training.

Day three (a set of exercises for the biceps and back muscles is performed):

• Perform pull-ups on the bar, grabbing it with a wide grip.
• Stand near the block simulator and connect the upper block. Grab the handle with a reverse grip and perform a row in front of you.
• Take dumbbells in your hands and stand in a stable position. Raise your hands and place them behind your head. Perform extensions.
• Sit on a bench with your legs apart. Hold the barbell with your arms extended downwards using a narrow grip. Perform shoulder raises.
• Take a dumbbell in your hand and go to the bench. Leaning over, rest your knee and hand on it; the projectile is lowered down. Pull your hand with weights towards your chest.
• Taking a barbell with a small weight, go to the Scott bench and take a sitting position. Grab the bar with a narrow grip and perform lifts to the shoulders.

Day four - general training.

Day five (a set of exercises is performed aimed at working the biceps and triceps):

• Take a dumbbell in each hand and lie on a bench with your arms raised above you. Bend your elbows 900 degrees, lower the dumbbells to your head and lift them back up. The exercise is performed slowly.
• Approach the block trainer by selecting the bottom block. Attach the rope handle and grasp it with your arms extended downwards. Perform chest curls.
• Place your hand and foot on the bench. Take a dumbbell in your other outstretched hand. Bend your elbow and lift the weight toward your shoulder. Repeat on the other side.
• Take the barbell with a reverse grip and stand in a stable position. Raise the projectile to your chest.
• Raise your arms with weights to the sides from an inclined position.
• Stand up, holding dumbbells in your hands. Raise the weight to your chest, keeping your hands turned forward.

The sixth and seventh days are days off.

It is recommended to change the biceps exercises presented in blocks to prevent the muscles from getting used to the same type of training in the gym. Practicing technique is important. To complete tasks efficiently, you must strictly follow the instructions.

You need to start with a small weight of the load, gradually increasing the burden. This will reinforce the correct technique. Classes should be regular: beginners should come to the gym at least twice a week, every week.

Author: Olga Bondareva

Biceps curl with elbows pulled back[edit | edit code]

Performance

By pushing your elbows back (such as doing incline biceps curls), you are more effective at isolating the outer biceps. The inner heads of the biceps and brachial muscles are worked to a lesser extent.

Recommendation

• If you feel severe discomfort in the shoulder girdle, it means that you are moving your elbows too far back. This position can injure the biceps tendons. This happens when you perform an exercise on a bench with an inclination angle tending to zero. Adjust the bench so that the incline angle is closer to 90 degrees.