Common bicep training equipment and usage methods

2025-11-03

The following instruments need to be centered around the elbow joint and isolated through forearm flexion and extension to stimulate the biceps brachii muscle, avoiding compensatory force on the shoulder or back:

1. Preacher Bench.

Adjust the seat height so that the armpits are tightly attached to the diagonal support plate and the elbows are aligned with the bottom of the cushion. ‌‌

Hold the barbell or dumbbell with both hands, fix the upper arm, and start with the lower arm extended.

When exhaling, contract the biceps and bend it to the chest, with the peak contraction lasting 1-2 seconds; Slowly inhale and lower to the starting position. ‌‌

Advantage: Restrict upper arm movement and enhance isolated training effectiveness. ‌‌

2. Sitting posture equipment bending lift (fixed biceps trainer).

Sit on the equipment, press your back against the cushion, and place your feet flat on the ground. ‌‌

Grasp the handle firmly with both hands, fix the elbows on the side pads, and extend the forearm in the starting position.

When exhaling, bend the elbow and raise the handle to shoulder height, control the inhalation and restore stability of the elbow throughout the entire process. ‌‌

Attention: Adjust the weight piece to 8-12 times/group exhaustion range.

3. The gantry crane rope is bent and lifted.

Adjust the pulley to a low position, hold the V-shaped handle while standing, and tighten the core. ‌‌5‌‌6

Press the upper arm tightly against the torso, bend the rope to the chest when exhaling, and slowly lower it when inhaling.

Variant: The high-level pulley focuses on the long head, while the low-level pulley focuses on the short head. ‌‌

4. Dumbbell/barbell bending.

Standing or sitting posture, grip at shoulder width, barbell can be straight or curved. ‌‌6‌‌8

Keep the elbow fixed, lift only the forearm up to the height of the collarbone, and slowly lower it during the centrifugal stage.

Hammer style bending (opposite grip) can synchronously strengthen the humeral muscle. ‌‌

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