Lifting barbell biceps standing. Reverse lifting barbell biceps

Lifting barbell biceps standing exercise is a great base for both beginners and for experienced bodybuilders. It will significantly increase the strength and muscle volume of the athlete. This is probably the easiest and most convenient way to train biceps. Ask anyone how the lifting barbells on a biceps standing, and he confidently tell and show how to properly should carry out this exercise. However, not all so simple. Even the most simple exercise has its own nuances. If an athlete will follow all the rules of training, the result is not long to wait.

This exercise serves to strengthen the physical base, so it is quite difficult. It is best to implement it at the beginning of the workout. Lifting barbell biceps not only increases the strength, but also the volume of the trained muscles, including the muscles of the forearm.

Despite its simplicity, there are several varieties of this exercise. They differ in the width of the grip, the speed of movement, and a summary of the housing. You can perform this exercise as a standing or sitting.

The Technique

Lifting barbell biceps standing. Reverse lifting barbell biceps

The rise of the bar on a biceps standing very simple in execution. First you need to take a starting position in which the pole arms down. With biceps muscle strength powerful movement, without jerks, bend the arm at the elbow, then smooth movement omit the post to its original position. During the exercise should be closely monitored to ensure that your elbows do not buckle or unbend to the end, you need to keep your biceps under a constant load during exercise. When the approach is necessary to use a springy rack, in any case can not stand on straight legs. The cargo should be raised solely through the power of the arm muscles. You can not use the buildup to facilitate the implementation process. Otherwise lifting rod on the biceps be ineffective.

If an athlete when the last of repetitions can not lift the weight using only the muscles of hands, you can use your lower back, that is to resort to chittingu. This will put more stress the biceps, so the result will be better. However, it is with special attention to use this technique.

the EZ vulture

Lifting barbell biceps standing. Reverse lifting barbell biceps

Using a straight bar can be complicated by the fact that the forearm muscles will get tired sooner than the biceps, and it will not allow them to squeeze out all the juice. Therefore, most experienced athletes use a curved neck.

Raising EZ barbell biceps is the same as in the straight bar. Importantly, do not forget about proper breathing. Inhaling and holding your breath, you must raise up a shell, and then exhale. At the top is breath, which rod is lowered to its original position slowly.

The rise of the bar top grip

Lifting barbell biceps standing. Reverse lifting barbell biceps

Reverse lifting barbell biceps can develop the upper part of the forearm muscles. But in this exercise the biceps are hardly used. Athletes use this subspecies of exercises to give balance biceps and forearms. In addition, significantly increased the power brush that enhances grip. It is indispensable for the bench press barbell.

This exercise is performed in almost the same as the previous one. However, there is one difference, the bar is taken from the top grip. All other rules apply as normal-grip. Special attention should be given by the fact that in any case it is impossible to resort to chittingu during exercise reverse grip. This can lead to injury.

The rise of the bar along the body of

This type of exercises used the famous worldwide Vince Gironda. The peculiarity of acts changing the trajectory of the movement. The rod in this case raised vertically instead of raising the arc.

This command can be put your feet shoulder width apart and take the neck grip bottom. Now, instead of the usual movement of the arc is necessary to make the rise taking his elbows back. This is not to push them aside. Also, do not forget about breathing.

The rise of the bar on a bench Scott

Lifting barbell biceps standing. Reverse lifting barbell biceps

In this case, the load on the biceps isolated, and there is an elongation of the lower fibers of the biceps. To perform need to install a bench at an angle of about 80 degrees. After that, pick up the bar and from the position of full extension of the arms, lying on a bench, lifting the neck starts up, accompanied by all breath-hold.

When the need to how to pay more attention to technique. Do not use too much weight. Movements should be smooth, otherwise it may get a tendon injury.

Before starting the training you need to warm up. For this perfect set of warm-up exercises. For example, push-ups and jump rope.

Warm up your muscles possible in different ways, but usually it takes about 15 minutes. The time depends on the location of the training. If the classes are held in a poorly heated rooms, the warm-up should be given at least 20-25 minutes, or during exercise may result in injury. The first athlete himself must follow the warm-up time. As soon as he feels the heat and the elasticity of the muscles, you can safely proceed to the basic exercises. Do not neglect this very important part of any sport.

The number of repetitions

Lifting barbell biceps standing. Reverse lifting barbell biceps

From the number of repetitions in one approach depends on what the athlete will train in their muscles. At 15-20 repetitions trains muscle endurance, and at 8-12 - the power and volume. When the decision to increase power rates need to do less repetitions, but with more weight. Weight should be calculated so that in the 8-10 repetition athlete is completely debilitating.

record holder

As in any sport, here are their champions. Lifting barbell biceps - this is a very popular form of competition. Athletes from around the world want to show here their strength and power.

Who carried out the most difficult lifting barbell biceps? Record of the athlete still can not be surpassed? Many believe Davis record in this exercise. When a body weight of 87 kg, he could carry out lifting rod biceps weighing 97 kg. It's just incredible. The athlete was able to raise 1, 11 of its own weight, and easy to detach from the ground and perform all the exercises with the help of only one arm strength.