This article will talk about various exercises for the biceps of the shoulder. Some of the subtleties and nuances of training this muscle will be told.
To begin with, the base. Basic exercises for biceps are (in my opinion) pull-ups with a reverse grip to the chest and curls with a barbell while standing . Moreover, pull-ups more globally affect both the biceps and the whole body as a whole. In general, if you want big arms, then these two exercises should be in your workouts.
Now a few words about how to take a barbell. It is known that the biceps have two heads – an internal and an external one. So, the wider you grip the bar, the greater the load falls on the outer head. Conversely, a narrow grip uses more of the inner head of the biceps brachii.
The same can be said about the position of the hand. The bottom grip increases the impact on the outer head of the bicep. As the hand penetrates (turns inward), the load is transferred to the inner head. A striking example is the hammer exercise . When performing curls with a curved bar, the load is evenly distributed to both heads, since the hand is slightly turned inward.
Various static exercises train the biceps strength very well. For example, holding the bar on bent arms or the same hold, but hanging on a bar with a weight on the belt. These two exercises are analogous to the basic exercises given at the beginning of the article. Just in the middle of the movement, you should freeze and not let the barbell or your body drop down.
Many guys want their biceps to be not only big, but also bulging. To obtain this shape, the exercise “sitting over the knee” is well suited . This exercise is also called concentrated biceps. Moreover, in the final phase, it is advisable to slightly turn the brush inward with the little finger.
I also want to say about such an exercise as bending the arms with dumbbells while sitting at an angle of 50 – 70 degrees . In this position, your muscles in the lower phase stretch quite a lot, which contributes to the appearance of micro-tears in the muscle tissue, and therefore to its growth.