How to make effective barbell lifts on the bicep?

Sports halls of cities are full of sportsmen and those who want to have a beautiful figure. Many people come and stay for a long time, others in the course of time feel that this occupation does not suit them. But all categories of people involved in sports halls combine the same exercises. One of them is the barbell lifts on the biceps.

How soon will progress be made?

Even those who came to the gym for the first time, hurry to begin to perform this exercise. Biceps - biceps muscle of the shoulder girdle. This group of muscle fibers is a kind of symbol of the strength and beauty of the male body. That's why just before the beach season, the guys rush to the projectile to perform barbell lifts on the biceps.

Such an exercise is really effective for the rapid development of the biceps muscle. Another thing is that rapid development is a loose concept. Beginners in power sports often expect results after the first training. But experienced athletes perfectly understand that muscles do not grow as fast as they would like. With proper nutrition and the optimal regime of the day, tangible results will appear only after a year of zealous training. Of course, each organism is individual, however, when it comes to the growth of the biceps, many simply do not wait for the results.

When should I start?

In fact, to perform lifting the bar to the biceps, you must already have some physical training and a certain muscle mass. That is, before you load the biceps, you need for some time in training to pay attention only to the basic exercises that allow you to create an impressive muscle "frame". After this, you can take for "honing" the biceps arm muscle.

Basic exercises combine the development of several large muscle groups. They are characterized by shells with a heavy load, which stimulates the increase in muscle mass.

The lifting of the bar to the biceps is an isolating exercise with a projectile. They are characterized by the fact that they concentrate the entire load on one group of muscles, as if isolating it from all the others. Therefore, when performing such sets it is important to monitor the observance of the ideal technique.

Technique of execution

Many athletes, for years engaged in sports halls, for the most effective perform lifting the bar to the bicep standing. This position allows you to better control your movements and put maximum effort.

To successfully isolate the biceps, a barbell with an EZ-neck should be used as a projectile. In the starting position, the elbows should be strictly parallel to the trunk. The shoulders should be straightened, and the legs should be shoulder width apart. After taking the right rack, you can begin to perform the exercises.

Doing the lifting of the bar on the biceps while standing, it is important not to sway. It would also be a mistake to tear your elbows from your torso. In this case, other muscles will interfere with the biceps to cope with the load himself, rendering him a disservice. When performing the exercise, it is also worth paying attention to its negative phase - when the projectile makes a path from the chest to its original position. To form strength and endurance of the biceps muscle, it is necessary to unbend the arms slightly more slowly than to bend them.

Other ways to perform

For a thorough elaboration of the biceps brachium, athletes also use the barbell lifting exercise in Scott's bench. It allows you to fix the elbows in a certain position and concentrate all the load from the projectile on the biceps muscle of the shoulder.

This method of working with biceps is usually used only by experienced athletes. To avoid injuries to the elbow joint and stretching of the tendons, this exercise should be performed only in the presence of a fitness instructor.

Reverse lifting of the bar to the biceps is another exercise in the arsenal of bodybuilders. It differs from the classic bending of hands in standing position with only a reverse grip. But such a detail changes a lot in the effect that this exercise has on hands. If in the classical version only the bicep takes part, then with a back grip, the shoulder and shoulder-ray muscles also receive a load on themselves . The technical feature of this exercise is the requirement not to bend your wrists. To fulfill it, especially at first, it is worthwhile to use a bar with a small weight for mastering the technique.

Importance is important

As noted above, having a bicep with a volume of 35-40 cm is not a problem of the lungs. However, the constant efforts of those who are willing to train hard despite the bad mood, and go to the hall in any weather, eventually bring the result.

When performing this exercise, you can achieve truly amazing results. This is evidenced by the world record of lifting the barbell to the biceps. The well-known Arnold Schwarzenegger once performed 20 hand bends in standing position with a barbell weighing 120 kg! The example of this athlete helps to see that the amazing results are years of zealous training.