Good exercises on the biceps with the bar, on the bar, with dumbbells

Beautiful muscular arms are the pride of every athlete. Many men spend a lot of time and effort to build muscle mass, achieve a beautiful relief, increase the physical strength of biceps and triceps. The effectiveness and success of training is assessed by the size and shape of the muscles that the athlete has acquired as a result of persistent training.

Despite the efforts made, for some athletes to increase the musculature of the hands becomes a real problem. The search for effective training programs that will help to qualitatively work the biceps in conjunction with other muscles, achieve maximum volume, beautiful relief, takes a lot of time and effort, and the result leaves much to be desired. Are there any good biceps exercises that will help with a minimum of effort to achieve excellent results? How to properly pump up your hands?

Good bicep exercises

The biceps is one of the most embossed muscles of the human hand, serving to bend and unbend the upper limbs. It consists of a short and long muscular head. The biceps is constantly in sight, confirming the physical strength of the athlete. In a relaxed form, this well-developed muscle is beautifully prominent on the athlete's arm, and in a strained shape it turns into a tight, relief ball. That is why both beginners and experienced athletes devote a lot of time to working out the relief and increasing the volume of this muscle.

The most good exercises on the biceps help pump the muscle, using its natural functional - flexion or extension at the elbow joint. For training, various weighting agents are used, gradually, with the development of the physical strength of the athlete, increasing the weight load. Exercises aimed at increasing the volume of muscle mass, are performed with the maximum amplitude of flexion or extension of the arm. Incomplete flexing helps to achieve clear outlines and work out the relief of the muscles.

To pump up your hands, you need to add exercises for the biceps and triceps in the main program of your workouts. Carrying out a complex aimed at developing this muscle group, several times a week, you in a short time will achieve an increase in muscle mass and beautiful relief. You can do exercises on the biceps at home or in the gym. For training you will need a bar, barbell and dumbbells with removable pancakes to gradually increase the intensity of the load on the muscles. Consider the most effective exercises that are used to develop biceps leading athletes of the world.

Raising the rod in a standing position

A good exercise on the biceps is to lift the bar in the standing position. This element is a classic for the development of the muscles of the hands, it is included in the basic complex of training of power sports. Lifting the bar perfectly loads the biceps, gives a good increase in muscle mass.

Technique of execution:

• Stand - we hold the bar by the neck with both hands at the level of the hips, the legs are shoulder width apart, the back is straightened, the knees are slightly bent, the elbows are closely pressed to the body, the shoulders are lowered;
• Inhale - slowly raise the projectile to the chest, bending the arms in the elbow joints;
• Exhale - slowly return to the original rack.

Exercise is performed in 4-5 approaches, with a break for rest not more than 45 seconds. The weight load and the number of times one set is determined based on your current physical shape. Use a variety of grip techniques to maximize the effectiveness of training: for a wide, the main load falls on the long head of the muscle, while the narrow one - on the short one. Doing this good exercise on the biceps, keep the body motionless, strictly vertical. Swinging, you carry the physical load from the musculature of the hands to the muscles of the chest and back, thereby reducing the effectiveness of training.

Raising the bar using the Scott bench

Bench Larry Scott, a well-known bodybuilder, helps to increase the effectiveness of the biceps with the barbell. This training option will allow you to work purposefully on the lower and middle part of the muscle, isolating the rest of the muscles from the load. Before the exercise, you need to adjust the height of the palm rest for your height.

Technique of execution:

• The starting position - sit on the seat, the back is straight, we put the arms with the barbell on the stand, we have the elbows on the width of the shoulders;
• Inhale - slowly raise the projectile to the shoulders, bending the elbows;
• Exhale - slowly return to the starting position, completely not straightening the hands.

We fulfill 4-5 approaches, on rest no more than 45 seconds. Such good exercises on the biceps are recommended to do, using the curved neck of the EZ rod. This will reduce the load on the wrist and wrists, avoiding possible injuries. The weight of the projectile, the number of lifts at a time, determine, based on your current training. Gradually increase the intensity of the load and the number of approaches to speed up the collection of muscle mass. During the exercise, watch the position of the body: keep your back straight, do not lay your chest on the stand, do not swing. This will allow you to maximize the effectiveness of the exercise.

Thrust rod on biceps in slope

Such good exercises on the biceps, like rod rod in the slope, can double the load on the muscles in comparison with the usual projectile lifts. This effective element of training in addition loads the muscles of the back and chest. Carrying out this exercise on a regular basis, you qualitatively increase not only the biceps, but also the basic muscles of the upper trunk.

Technique:

• Starting position - tear off the bar from the floor, lean forward, keep the body parallel to the floor, the back is straight, the waist does not bend;
• Inhale - pull the projectile to the chest;
• Exhale - we lower, not straightening up to the end of hands.

It is recommended to start with three approaches with a short short rest. To improve the effectiveness of the workout, use different techniques of grips: wide / narrow, straight / reverse. This will allow you to work out the maximum number of muscles with just one exercise. The weight of the bar, the number of approaches should be determined on an individual basis. Carefully follow the position of the body during the exercise: keep your back straight, do not strain your waist and do not bend.

Romanian traction on the biceps

One of the best exercises for increasing the mass and physical strength is the pull on the straight legs. This element uses 3/4 of the muscles of the whole body. Adding these exercises to the biceps, hips and back, you will make the muscle mass work at the limit, thereby stimulating the growth of the musculature.

Technique of execution:

• The starting position - stand close to the bar, bend the body, take two hands for the neck, the legs are slightly bent at the knees, the back is straight;
• Inhale - raise the projectile to the level of the hips;
• Exhalation - we lower it to the floor.

We make from 4 to 5 approaches, on rest no more than 20 seconds. The weight of the bar, the number of repetitions in one set is determined on the basis of the current physical preparation. During the exercise, we follow the position of the body: keep your back as straight as possible, do not bend your elbows and knees. The bar is torn off the floor by raising the body up, and not by using the strength of the arm muscles. We try to keep the bar close to our knees. Such complex exercises on the biceps, hips and back, like thrust with straight legs, give a good study of the musculature of almost the entire body.

Bending of hands with standing dumbbells

Training with the bar is well complemented by various exercises on the biceps with dumbbells. At home, effectively perform such items as often as possible, using shells with removable pancakes. With dumbbells you have the opportunity to work out those areas of the biceps that are not involved during training with the barbell.

Technique:

• Stand - take dumbbells, stand up straight, the back is straight, legs are shoulder-width apart, knees slightly bent, arms along the body, wrists outward;
• Inhale - slowly raise the shells to the shoulders, bending arms in the elbows;
• Exit - slowly lower the dumbbells in the starting position.

We recommend doing this exercise from 3 to 5 approaches, rest between sets no more than 30 seconds. Carefully follow the position of the body: the back is straightened, the waist does not bend, the elbows are pressed to the trunk. During training, keep the case straight, do not swing. To increase the efficiency of the exercise, it is recommended that when the dumbbell is raised, perform a slight twisting of the hands so that the little finger is higher than the thumb.

Lifting dumbbells for biceps sitting

Good exercises on the biceps with dumbbells at home - a concentrated rise of the shell in the sitting position. Since this element is insulating, it is recommended to perform it in the middle of training, after working with the bar. With a high load intensity, this exercise perfectly increases the volume of the muscle mass of the biceps, giving it a beautiful shape in the form of a peak.

Technique of execution:

• The starting position - we take a dumbbell in the right hand, sit on the edge of the bench, spread our legs widely, rest on the inner side of the right hip with the elbow of the working hand, lean our free hand on the left knee;
• Inhale - slowly raise the worker's limb to the shoulder, bending at the elbow joint;
• Exhale - slowly return the hand to the starting position, not straightening the elbow to the end.

The number of approaches, the time to rest, the working weight choose based on your physical shape, gradually increasing the intensity of the load. Watch closely the position of the body during the workout: keep your back straight, do not swing, lift the weight only due to the biceps resistance. For the development of physical strength and the development of relief, it is recommended to perform this exercise, practicing a large number of repetitions with small dumbbells.

Training biceps with dumbbells on an incline bench

Such good bicep exercises, like training with dumbbells on an inclined bench (angle of 45-60 degrees), help to work well the muscles of the hands. Including this element is recommended to perform athletes with spinal injuries, since it completely isolates the upper musculature of the trunk from the load.

Technique:

• The starting position - we take dumbbells, sit on the bench, we press our backs firmly to the inclined surface, hands along the trunk;
• Inhale - we raise the shells to our shoulders, bending our arms in the elbow joint;
• Exhale - slowly lowered.

We make up to 5 approaches, the time for rest is not more than 45 seconds. Weight dumbbells, the number of repetitions of one set, select individually. Watch for the position of the body and hands: the straight back is tightly pressed to the surface of the bench, the waist is not bent, the elbows are kept pressed to the trunk. To increase the effectiveness of the exercise, use different techniques for lifting dumbbells: straight, reverse, with twisting, hammer. This will allow you to work qualitatively not only biceps, but also other muscles of the hands.

Working out the biceps on the horizontal bar

Exercises on the biceps on the bar - an effective element of strength training, which allows you to qualitatively pump the muscle mass of the trunk. By performing sports elements on the crossbar you can achieve a good relief of the musculature of the torso, develop physical strength, endurance and flexibility.

Technique:

• The starting position - hang on the horizontal bar, knees bent, legs crossed;
• Exhale - pull up so that the chin was above the crossbar;
• Breathe in - go down.

Perform an exercise for 4-5 sets, the rest time is not more than 30 seconds. In the initial stages, all the work of muscles is done with the use of your body weight, then use foot weighters to increase the load. The most serious study of the biceps is achieved as a result of pull-ups with a straight or reverse narrow grip. Other exercise options load more muscles of the back, chest and shoulders. Training on the bar helps to perfectly work out the musculature of the torso, develops coordination, strength, endurance.

Conclusion

Doing these good biceps exercises at home or in the gym, do not forget before exercising to do a little workout for all muscle groups. This will allow you to prepare the muscles for intensive workload, avoid possible injuries and muscle ruptures. After class, be sure to hold a small stretch, which will increase the flexibility of joints and tendons.

While training your biceps, be sure to pay attention to the technique of performing each element. Try not to raise the maximum weight, but correctly to do the exercise. Each movement is done in a slow rhythm, clearly controlling the work of the biceps and other muscles. This approach will help you several times to improve the effectiveness of training, to qualitatively work out the muscles and achieve a good result.