Sports halls of cities are crowded with athletes and those who want to have a beautiful figure. Many people come and stay for a long time, others eventually feel that this activity is not suitable for them. But all categories of people involved in gyms combine the same exercises. One of them is lifting the bar for biceps.
How soon will progress be?
Even those who came to the gym for the first time are in a hurry to begin this exercise. Biceps is the biceps of the shoulder girdle. This group of muscle fibers is a kind of symbol of the strength and beauty of the male body. That is why just before the beach season, the guys rush to the projectile to perform barbell lifts for biceps.
Such an exercise is indeed effective for the rapid development of the biceps. Another thing is that rapid development is a loose concept. Beginners in power sports often expect results after the first training. But experienced athletes are well aware that muscles do not grow as fast as they would like. With proper nutrition and an optimal regime of the day, tangible results will appear only after a year of hard training. Of course, each organism is individual, however, when it comes to the growth of biceps, many simply do not expect results.
When to start?
In fact, in order to perform barbell lifts for biceps, you must already have some physical fitness and certain muscle mass. That is, before you load your biceps, you need to pay attention only to basic exercises during training to create an impressive muscular framework. After that, you can take on the "hone" of the biceps of the shoulder.
Basic exercises combine the development of several large muscle groups. They are characterized by shells with a large load, which stimulates the growth of muscle mass.
Lifting the barbell for biceps is an insulating exercise with a shell. They are characterized by the fact that they concentrate the entire load on one muscle group, as if isolating it from all the others. Therefore, when performing such sets it is important to monitor compliance with the ideal technique.
Execution technique
Many athletes who have been practicing in sports halls for years perform barbell lifting while standing for maximum efficiency . This position allows you to better control your movements and put maximum effort.
To successfully isolate the biceps, use an EZ barbell as a projectile. In the initial position, standing elbows should be strictly parallel to the body. Shoulders should be straight and feet shoulder-width apart. After taking the right stance, you can begin to exercise.
When lifting the barbell to the biceps while standing, it is important not to swing. It would also be a mistake to tear your elbows from your torso. In this case, other muscles will stop the biceps from cope with the load, rendering him a disservice. When performing the exercise, it is also worth paying attention to its negative phase - when the projectile travels from the chest to its original position. For the formation of strength and endurance of the biceps, the arms should be extended slightly more slowly than bent.
Other execution methods
For a thorough study of the biceps of the shoulder by athletes, the exercise of lifting the bar for biceps in Scott's bench is also used. It allows you to fix your elbows in a certain position and concentrate all the load from the projectile on the biceps of the shoulder.
This method of working with biceps is usually used only by experienced athletes. In order to avoid injuries of the elbow joint and tendon stretching, this exercise should be performed only in the presence of a fitness instructor.
Reverse lifting the bar for biceps is another exercise in the arsenal of bodybuilders. It differs from the classic bending of the arms in a standing position only by 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 biceps is involved, then with a back grip, the shoulder and shoulder-beam muscles also get a load on themselves . The technical feature of this exercise is the requirement not to bend your wrists. To perform it, especially at first, it is worth using a bar with a small weight to master the technique.
Persistence is important
As noted above, having biceps with a volume of 35-40 cm is not an easy task. However, the constant efforts of those who are ready to train hard, despite the bad mood, and go to the gym in any weather, bring results over time.
With this exercise you can achieve truly amazing results. The world record for lifting the bar for biceps is evidence of this. The notorious Arnold Schwarzenegger once performed 20 bends of his arms in a standing position with a barbell weighing 120 kg! An example of this athlete helps to see that behind the amazing results are years of hard training.