Biceps exercises with barbell dumbbells review

One of the main muscles of the arm that you want to increase in volume and size is the biceps, the biceps muscle of the shoulder, all male guys, having started working out at home or in the gym, are interested in this issue! how to build up a bicep at home with dumbbells or a barbell at hand.

At the moment, you can train your biceps with 20 exercises or more, if we talk about the very top, you can select 7 movements, with a barbell and dumbbells, which proved themselves at the beginning of the popularity of bodybuilding fitness, many professionals used these 7 top movements to pump and grow biceps, to increase the cross section of muscle fiber to increase your arm volume, and make the bitsuha voluminous so that the peak under tension is huge.

There are basic and isolated exercises depending on the choice, each loads the external or internal head in its own way. The basic ones include when 2 heads are loaded at once, regardless of the choice of equipment, dumbbells are either a barbell or a simulator. If you don’t have prominent arm muscles, it looks like it’s one big bunch of muscles, in fact it’s not, they split and divide.

Basic exercises

Lifting the barbell on the biceps while standing

Lifting the barbell on the biceps of all known movements, the technique of standing against the wall, or just standing, holding the barbell, with a grip shoulder width apart, lift the barbell to the chin, then slowly release, try not to help yourself with your back during the climb, and do not make unnecessary jerks to feel the load as much as possible. All professionals in sports give preference to this particular exercise, since in terms of the quality of muscle training, it is the top, what is meant by the quality of muscle training? Let’s take a closer look, this is a key training moment!

If you are not a beginner in the field of bodybuilding fitness and have experience in training, you have noticed that sometimes doing exercises on simulators, with dumbbells or a barbell, that after training your muscles do not hurt as much as you would like, or do not hurt at all, it is very bad. There may be a lot of reasons for this fact, one of them is overload, we did a lot of exercises, more than 3, and 2 is recommended, we did a large number of approaches, more than 4-5, and 3 — 4 is recommended at most, and did a large number of repetitions 15 times or more, and for muscle growth, if you open the textbook according to physiology, it is written that strength and mass should be done no more than 8 times.After training, the muscles should always hurt

Lifting the barbell with a reverse grip

One of the basic ones is on the forearm and biceps, consider lifting the barbell with a reverse grip. The technique of performing in a standing position, taking hold of the middle grip, must be lifted to the chin, then slowly let go down.

What you should pay attention to when lifting, first of all, that your hands should be pressed against your torso, the second point is that during lifting, in no case should you help with your back, so as not to get injured, tilting your torso back and forth entails cheating, this is when additional groups are included during the exercise muscles, in this case the lumbar region.

Many athletes with training experience, in order to avoid unnecessary movements, do shoulder blades against the wall, pressing the lower back against the wall, thus eliminating body rocking, and clean lifts are obtained.

Concentrated dumbbell lifting

Concentrated lifting of the dumbbell on the outer head of the biceps, for peak training, the technique of sitting on a bench, taking a dumbbell in hand and fixing it to the leg, it is necessary to bend to full flexion, until the dumbbell touches the shoulder, then at a slow pace, release it down, at the same time, you need to turn the brush slightly away from yourself to create maximum tension.

The Hammer Exercise

A hammer is considered to be bending both hands at the same time with a hammer grip. The technique of performing sitting or standing as it will be convenient for you, you need to bend your arms until the dumbbells touch the shoulder muscles, then slowly release.

Lifting dumbbells while sitting with two hands with a classic grip

It is not much different from a hammer grip, only the palms look up. You can perform both alternate hand bends and simultaneous ones of your choice. The main thing is not to rock the torso during. There should be no cheating.

Flexing the arms in a crossover

How to pump up the biceps on the simulator using a crossover in your workouts, a crossover is a universal simulator that has a lower and upper lever, for which you can attach a metal barbell bar to lift the load with two hands, or one, which is better, which is worse?

Let’s look at it in more detail… In fact, there is no big difference that with one hand, that with two, there is one moment, in convenience, performing with one hand, you can hold on with the other, thereby reducing and removing unnecessary movements that create unnecessary stress on other muscle groups, such as the back – lower back. Performing with two hands from the bottom, the back is loaded minimally, and if from the upper block, then you need to keep balance, and balance, in order to perform steadily, many put their foot forward for support, and then you can easily bend your arms without thinking about balance.

Lifting dumbbells on Scott’s bench

Biceps training is also possible on the Scott bench, where your body will be stationary during the weight lifting period, based on the fact that the arm is always on the stand, where it is impossible to swing because of the support, and here you should count only on the strength of the biceps, not otherwise. It can be performed with two dumbbells, or with one.

Lifting the EZ rod

You can also train your biceps with a barbell while sitting on Scott’s bench, with a curved neck weighing 6 – 8 kg, the technique of execution is taking a narrow grip on the neck, perform flexion, then release at an average pace – it is advisable to do this exercise with an assistant. In order to make negative repetitions at the end of the approach, when a training partner will help you lift the weight, since you no longer have the strength left, where your task will be, slowly release the weight, so you will create the most effective load on the muscle fibers of the biceps.