How to use the barbell exercise biceps

The barbell is the exercise way to exercise the body through the right amount of weight exercises, many fitness enthusiasts, commonly used barbell exercise biceps, the following to see how the biceps to exercise it!

Upright barbell curls

Focus on exercising the biceps medial head and muscle belly, so the action can make the forearm to maintain a moderate external rotation. The barbell curl is generally performed in a standing position if not supported by a reclining chair. The Standing Barbell Curl is a classic movement for developing the biceps and is suitable for all levels of training.

Target exercise area.

Focus on the medial head of the biceps and the abdominal muscles

Movement essentials: 1.

1. Body upright, medium grip distance (the same shoulder width) orthogonal grip barbell, hanging in front of the body. The two upper arms close to the sides of the body, upward bending, focus on the entire biceps, until the biceps completely tighten a little stop. 2. Then a slow controlled return to allow full extension of the elbow, if the arm is flexed it is difficult to stimulate the lower end of the biceps embedded in the elbow bend. The standard number of sets should be deliberately straighten the arm; but less than 8 times (greater weight bearing) to avoid unnecessary injury to the elbow joint and tendons, should maintain the natural degree of flexion and extension of the arm.

Caution.

1. Keep your body straight throughout the exercise, do not sway back and forth, do not resort to inertia force. Too heavy barbell even if you intend to borrow, the amplitude can not be too large, easy to disperse the biceps force, resulting in a decrease in muscle tension and increase the possibility of lower back injury. 2. straight bar curl and curved bar curl difference: curved bar curl angle in line with the natural state of internal rotation of the arm, the small arm involved in less force, to ensure more load on the biceps, the stimulation effect is more obvious, that is, the rotation of the posterior position than the rotation of the front position more effective exercise biceps. The straight bar curl forces a certain amount of external rotation in the small arm, which keeps the upper and lower arms and small arms under constant tension, developing the biceps and promoting the small arm at the same time. 3. Grip distance change: wide grip distance mainly exercise biceps short head, narrow grip distance mainly exercise biceps long head. 4. When the barbell is lifted up to the elbow, it can make the biceps get better contraction, while exercising the anterior deltoid. 5. To make this movement more precise and controllable, you can lean your back against the wall, so that the scapulae are close to the wall.

Oblique barbell curl

The Preacher Barbell Curl, also known as the preacher's chair barbell curl, is the best way to work the biceps alone, increasing the thickness of the biceps and making them fuller and more perfectly shaped.

Target exercise area.

Biceps

Action elements.

1. sitting on the incline bench (pastor's chair), can also be used in a standing position, chest against the incline plate, upper arms on the incline plate, both hands reverse grip barbell, arm straight, keep the body stable. 2. Forcefully bend the barbell to the highest point, and stop briefly. 3. Then slowly restore, pay attention to the arm should be fully extended, the action should be slow, in the barbell down to the lowest point of the elbow joint should be slightly flexed, force control of the barbell, but do not fully extended.

Cautions.

1. Grip distance difference: narrow grip mainly exercise the outside of the biceps, wide grip mainly exercise the inside of the biceps. Only by alternating exercises in this way will the arms produce an overall fullness. 2. In order to reduce the pressure on the wrist joints it is best to choose a crank barbell, when the arm is raised upwards note that the body must remain stable, avoid relying on the body to borrow force. 3. Be sure to pause at the highest point and keep the peak contraction for 2-3 seconds before dropping. At this point you will feel the biceps burning, which will allow the biceps to be fully stimulated. 4. When the arms are fully extended, the angle of inclination of the pallets can produce very high tension on the arms. Remember to warm up properly and start the exercise with a moderate load.

Prone supination curl

It can be done with barbells or dumbbells, and can be an integrated exercise for biceps and brachialis. Prone Incline Curl can be done with barbells or dumbbells and is a combination of biceps and brachialis.

Target exercise area.

Comprehensive exercise biceps, brachialis

Action elements.

1. stand behind the inclined plate, both hands holding a barbell or dumbbell, palms up, the entire arm or upper arm flat on the inclined plate. Contract the biceps, bend the forearms upward until the highest point possible, completely contract the biceps for a second, then slowly release the elbow joint, let the barbell slowly back down to the plate. 2. Breathing: Inhale as you bend your forearms up and exhale as you drop them down.

Caution.

1. The arm that is flat against the inclined plate should first be straightened as far down as possible. When bending the forearm upward, the shoulder must not be retracted upward at all. 2. Bend the upper arm vertical ground as far as possible to maintain immobility. 3. In addition to dumbbells and barbells, rope tensioners can also be completed: the effect is exactly similar