Follow these five simple tips to learn how to do it right. do a barbell lift for biceps and perform this mass arm exercise more effective for accelerated building muscle volumes.
Lifting an EZ barbell to your biceps is quite simple, but very effective exercise to increase biceps muscle strength and mass shoulder, which will also help pump the muscles of the forearm.
- Exercise Tips
- 1. Strong wrists
- 2. Turn on your biceps
- 3. Press your elbows
- 4. Take your shoulders away
- 5. Raise your head
- Auxiliary exercises for the development of strength and mass of biceps
- EZ-Bar Reverse Grips
- Zottman Bends
- Lifting dumbbells for biceps on an incline bench
Exercise Tips
Stand, feet shoulder-width apart, knees slightly bent. Take EZ-bar reverse grip, straighten your arms and then raise the bar to the chest, pressing the elbows to the sides throughout the movement. The tips below will help you better understand the intricacies this exercise and improve your technique.
1. Strong wrists
EZ vultures are bent in the middle, so they can be held half-supported grip. This allows you to effectively isolate biceps and perform biceps lifts with a gentle barbell for wrists grip. You need to keep your wrists as high as possible strong position and stabilize them by deploying them inward towards the body. If you are an experienced athlete, you can turn your wrists away from the body to turn off your forearms from work and load your biceps even harder. Always follow pre-workout and do not take too heavy weights, because they put too much strain on the wrists.
2. Turn on your biceps
To pump large biceps, you must make sure that they maximize when you do biceps curl with the bar standing, therefore it is necessary to exclude any inertia, making the biceps work harder and not connect the back muscles. Start the exercise by straightening your arms and activating triceps, then start each rep with your biceps tight. Do not serve elbows forward at the beginning of the movement. Keep your biceps tight and continue to squeeze the bar while lifting the bar. Reaching the top amplitude points, cut your biceps as much as possible, then lower the bar slowly, fully extending the arms below, before than doing the next repetition.
3. Press your elbows
When bending the arms with a barbell while standing, the elbows should remain firmly pressed to the sides in each repetition. If your the elbows are moved forward or upward, the load leaves the biceps, and these muscles should work as much as possible for effective increase in muscle volume. When performing exercises while sitting on a bench Scott, your elbows and the back of your shoulders should be tight pressed to a soft substrate along the entire length. If you can not lift the barbell without pushing your elbows forward, whether sitting or standing, it means you have taken too much weight and you need to reduce his.
4. Take your shoulders away
While doing the exercise while standing, flatten the shoulder blades and direct the chest cage up so that the body is as straight as possible. Is not will make your back hump, and your shoulders slouch, which is why your posture goes bad, the load on the joints increases, and the range of motion in which you can move decreases the barbell. Sitting, too, you need to take your shoulders back so as not to bend forward through the bench and keep the pose as safe as possible for lifting weights.
5. Raise your head
Always keep your head up and the gaze was directed forward, not to the floor, throughout approach, and keep your neck and head in line, focusing on raising the chin up. You may be tempted – especially when the approach becomes more difficult – lower the chin to the chest, but so increase the load on the neck and upper spine, which increases as the bar rises and can lead to turn your shoulders forward. Stand in front of the mirror and watch your posture and so that the chin is raised, and the head and neck remained on the same line.
The video clearly shows how the barbell lift looks average grip on biceps while standing and explains how to download different bunches of the biceps of the shoulder.
Supporting exercises for developing strength and mass biceps
Add the variations below to your workout exercises that work out the key muscles involved in lifting the EZ bar to your biceps to work harder with weights.
EZ-Bar Reverse Grips
Stand straight, shoulders back, feet together. Grasp the EZ-neck reverse grip slightly wider than the shoulders. Pressing your elbows tightly against torso, lift the barbell to the chest, stopping movement when your forearms are almost vertical. Do not sway so that inertia (or cheating) did not appear.
Zottman Bends
This exercise involves all the muscles of the anterior surface of the top. hands in each repetition, working out both heads of the biceps – biceps and brachii – during upward movement and brachioradialis muscle when the palms turn down while lowering the arms. Take dumbbells in each hand and lift them up to level shoulders, and then turn your hands with your palms down before lowering hands to switch the focus to the muscles of the forearms.
Lifting dumbbells for biceps on an incline bench
Sit on a bench with a slope of 30-45 degrees with dumbbells in your hands. With your back to the bench and your elbows to your torso, lift both dumbbells to shoulder height. Hold the biceps at the top of the movement, and slowly return to starting position.
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