How to have bigger biceps : 8 - Perform a dumbbell draw with one hand :

👉 7 - Perform tractions on the horizontal bar

8 - Perform a dumbbell draw with one hand :
This exercise is a flexion of the forearms with dumbbells held in hammer position. To achieve this, you must place your right knee on a bench and your left foot on the ground. Bend so that your back is straight and parallel to the ground then put yourself in the arched position with your right hand against the bench.

Lift the dumbbell in the hammer position with your left hand (palm facing you). Your hand must be initially turned towards the ground before being brought back to the level of the elbow. The dumbbell is lifted to the chest before being rested. Change your position to work the other arm.

- This exercise gives you the opportunity to carry more weight than with standard exercise as you apply more to the upper part of the muscle.

👉 9 - Reduce your consumption of simple carbohydrates.