8 effective exercises for biceps
Sport And Fitness Educational Program / / December 19, 2019
Biceps - a muscle consisting of two heads: the long and short. All basic exercises for biceps include bending arms at the elbow under load: with free weights or on a simulator. This changes your range of motion, body position and turn the forearm, providing different effects on muscle.
Select 1-2 exercises and add them to your workout. But do not use always the same: the alternation of different options will load both the head and stimulate muscle growth.
1. Concentrated ups for biceps
StudyACE Study Reveals Best Biceps Exercises American Council on Exercise (American Council on Exercise, ACE) found that concentrated lifting involves the biceps by 97% - it's better than all the other exercises.
Sit on the bench, take dumbbell in his right hand and the left hand rest against the left knee. Squeeze the triceps of the right hand to the inner thigh. Bend your arm at the elbow, raising the dumbbell, then lower it back and repeat.
Try to push the working body closer to the pelvis and not to the knee. When you move the arm so that the extreme point, it turns out automatically, which further loads the biceps.
Choose the appropriate weights for 8-10 repetitions: at the end of the approach you have to be hard. Do 3-5 sets.
2. Flexing the biceps in a crossover
Hook the handle to the lower block, grasp it right enough. Bend your arm at the elbow and lift the forearm, while turning the palm to itself. Return to starting position and repeat.
You can attach a direct pen and do the exercise with both hands simultaneously. However, the operation of only one of them makes it possible not just to bend the forearm, but also to deploy the arm outward, which increases the load on the biceps.
Perform 3-5 sets of 8-12 repetitions for each arm.
3. Reverse grip pull-ups
This exercise is not isolated: it loads not only biceps, but other shoulder muscles and back. Despite this, these pull-ups are very effective: on the ACE data, they activate the biceps by 80%.
Grasp the bar reverse grip, lower the shoulders, pinch blade - is the starting position. Follow tightening to head was the level of the horizontal bar, and then lower to the starting position. Do not pull your chin up, trying to get to the bar: neck should remain level.
Do 3-5 sets of 10 reps with no weight. If you can not finish the last approach, then follow them in the face. If you get to do 10 reps, then try weighting - belt with a chain and a pancake on a 5 kg. Perform 3-5 sets with the weight in the face.
4. Ups of the bar on the bicep
Take a barbell reverse grip, bend your elbows and lift the shell up to the level shoulder. Return to starting position and repeat. Perform each exercise slowly and controlled, without jerks and swinging.
Perform 3-5 sets of 8-12 reps.
5. Ups with dumbbells on incline bench
In this exercise the dumbbells with hands are outside the body line, so the biceps ups are performed with a greater amplitude.
Sit on an incline bench, grab a dumbbell and lower your arms loosely to the sides. From this position, bend your elbows and raise the dumbbells up to shoulder level. Lower them back and repeat.
Do 3-5 sets of 8-10 times in each.
6. Ups of the bar to the belt
This exercise makes it easier to load long head of the biceps.
Grasp the barbell reverse grip and slightly tilt the body forward to make it easier. Pull rod to the top of the belly, Lower to the starting position and repeat.
Perform 3-5 8-12 time approaches.
7. Ups with dumbbells with supination
In this exercise you combine elbow flexion and forearm rotation outwards, allowing the maximum load biceps.
Take the dumbbells straight grip, bend your arms and lift the forearm, at the same time turning them out. At the top position of the brushes should be the same as at the bottom: the palms to itself. Lower the arms and follow the movement again.
Do 3-5 sets of 8-12 reps.
8. Ups with dumbbells expanders
In this exercise, the additional load due to the resistance provided Expander. The maximum tension is created in its top point.
Step on the shell with both feet, take a dumbbell and expander, turn the palms away from you. Bend your elbows and bring the dumbbells up to shoulder level while turning the forearm outside. Lower, then raise the weight again.
Perform 3-4 sets of 8-10 reps. Due expander exercise becomes much more complicated, so to start, try to execute it with little weight. If it's too easy - take a heavier dumbbell or select expander with great resistance.
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