Biceps is a small muscle – that is responsible for flexion, extensor and rotating functions. It consists of several parts – the external and internal muscles. Every athlete knows that during exercises it is necessary to perform exercises for the biceps of the inside. It is when it increases in size, as it pushes the outer part of the biceps, making the arms more muscular.

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Recommendations for pumping Inner Biceps

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Follow all the exercises followed in several approaches. Breaks between them should be 1-2 minutes, but not more. And before embarking on the training itself, it is necessary to warm up the muscles. You can run, make circular movements with your hands, squat, wring several times, etc. During the exercise, the heated muscles will be more active. In addition, in this way you protect yourself from stretching and other injuries, because to pump the inner part of the biceps, you have to lift weights.

Today we will talk about a very effective exercise, this is a wide lifting of dumbbells in front of you:

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1. Be straight, do not put your hands too wide is your starting position;
2. Take a deep breath and begin to slowly raise your hands as if a little bends to the sides of the hand while elbows are pressed to the body;
3. At the top, make 1-2 seconds. delay and exhale, lower the dumbbells to the starting position;

Perform 3-4 approaches in which 10-12 repetitions with weights which you can raise as many times as possible

Also this exercise can be used before or after similar exercises on the biceps:

• • Lifting the bar to the biceps
  • biceps & dumbbell lifts