Basic exercise on biceps
The lifting of the bar to the biceps is one of the most effective and easy to perform exercises for the isolated treatment of the musculature of the hands. The main advantage of lifting the biceps is that as a result of their correct performance, not only the hands develop, but also the upper shoulder girdle.
However, despite the seeming simplicity of the exercise, most beginning athletes perform it incorrectly, transferring the load from the muscles of the biceps to the shoulders and provoking the appearance of pains in the neck. In order to lift the bar to the biceps was really effective, we need an ideal technique.
Biceps lifts: motion anatomy
Strictly speaking, the biceps lifts are not an anatomical movement - in real life we rarely pick up a load or heavy object from the floor in a similar way. The main function of the muscles of the biceps is to lift the body upwards, for example, when pulling back with a grip.
This is why the anatomically biceps is connected not only with the triceps, but also with the shoulder girdle, the upper chest and even the musculature of the back. Establishing a connection between the muscle-brain and these muscle groups and the ability to involve them in the work of lifting the biceps is the key point of the training.
Main errors in the
technique The use of excessive working weight when lifting the biceps is the most common error. Too much weight transfers the load to those muscles that should not be involved in movement, pulling together the shoulder belt. As a result, a hunched and distorted figure is formed.
The second mistake is twisting your head while doing the exercise in trying to see yourself in the mirror. However, since lifting the biceps in work indirectly involved muscles of the shoulder and neck, turning the head "under load" can cause pain in the neck and even displacement of the vertebrae.
How to perform lifting on the bicep?
Standing evenly, take the barbell with the shoulder width( palms look up, the neck touches the top of the thighs).A little bend your knees - this will reduce the load on your lower back. The shoulders and shoulder blades are pulled back and slightly lowered, the chest is slightly exposed, the press is strained. Look just below the horizon.
Slowly lift the bar due to the strength of the hands - its trajectory should resemble a semicircle. At the top of the movement( the bar is located at the shoulder level) you should feel the biceps strain. Make sure that the body position does not change, and you do not swing back and forth.
Position of the elbows
Pressing the elbows against the body, contrary to popular belief, is not necessary. At the top of the movement, the elbows should be slightly( but only slightly) set forward, thus maximizing the amplitude - this will increase the load on the biceps, even with a lower working weight.
At the bottom of the movement, the hands should not fully straighten out at the elbows, as this reduces muscle control and bicep load( compare with relaxing hands in pull-ups).In addition, full and uncontrolled straightening of the elbow when lifting the biceps can be even traumatic.
Which is better - a conventional or curved bar?
Performing biceps lifts with a bar with an EZ-neck( it is slightly curved, unlike the normal straight rod, slightly curved) is preferable. In addition to the fact that the EZ-bar removes unnecessary load from the elbow joints and wrists, it more effectively involves the musculature of the biceps in the work.
Among other things, it is the EZ-neck that allows you to work the muscles of the upper part of the body, forming a classic sports figure with powerful shoulders. To do this, lift the biceps with a narrow grip and position the palms down. The weight used is low, 3-4 sets of 15-17 repetitions.
Ascent to the biceps for beginners
Beginners should first learn to feel the muscles of the biceps before proceeding to lifting the biceps with a barbell or dumbbells. Strangely enough, this does not sound right, but most beginners do not involve the biceps in the work, doing the exercises is fundamentally wrong.
The best way to form and develop a connection between the biceps and the brain is helped by concentrated dumbbell lifts on the bench for the biceps bench press. Do 4-5 sets of 15-20 repetitions with an average weight, trying to "catch" the feeling that it is the biceps that lifts the weight.
The key point in making biceps rises is the correct position of the hull. The chest should be slightly exposed forward, the press is strained, the shoulder blades are pulled back and down. Using excessive working weight can shift the load from the bicep, making the exercise pointless.