Bodybuilding exercises for Biceps


Curl bar
Purpose of the exercise
This bodybuilding exercise solicits and develops the biceps. The curl bar is the basic insulating exercise for the biceps.

Targeted muscles
Short and long brachial biceps, anterior brachialis, long supinator.

Execution of the exercise
Keep your back still and straight, your knees bent or your leg forward to avoid lumbar support and momentum. The elbows must remain close to the body. Raise and lower the bar smoothly. Vary the position of the hands using a wide, medium or tight grip.

Breathing
Inhale at the beginning of the movement when the arms are stretched, blow during bending.

Safety instructions

In this exercise, it is often found that the practitioners help themselves to the momentum by leaning forward and giving an impulse with the lower back, then they advance the elbows forward with the help of the anterior deltoid and from the top of the pectorals. Realizing the exercise in this way, the biceps is not solicited on the whole amplitude and the recruitment of the fibers is not maximum. Muscular stimulation and development will be harmed.

For a good form of execution, keep your arms glued against the sides and perpendicular to the ground.
To avoid momentum, keep your back still and straight, knees bent or a leg forward to stabilize the body. It is also possible to perform the exercise strictly by keeping your back against a wall, it avoids cheating and this is how it is performed during bar curls competitions.

variants
The curl bar can be made at the low pulley using a straight bar, angled EZ or with the rope.

It is possible to the right bar to touch more or less intensely one of the two bundles of the brachial biceps.
The starting position is classic, supine (as in the picture above), palms facing the face and knees slightly bent.

• If you want to carry the work on the long (outside the arm) portion of your biceps brachii, you need to take a tight grip of the bar.
• If you want to carry the work on the short portion, you have to take a wide shot.

Taking pronation (reverse grip) at the bar, like taking hammer elsewhere (semi-pronation) make part of the effort on the supinator long, this muscle that runs through the forearm allows us to bring your hand to the mouth even with the bicep sectioned! The muscles of the forearm, extensors of the wrist are also put to severe test.
In both cases, the brachialis anterior will be solicited by these exercises, brachial biceps also

Curl dumbbell
Purpose of the exercise
This bodybuilding exercise solicits and develops the biceps. The dumbbells allow a lot of variations.

Targeted muscles
Short and long brachial biceps, anterior brachialis, long supinator.
The brachialis anterior is used during the execution of the curl with dumbbell whatever the position of the hand. He lies under the biceps.
The wrist rotation called supination (palm of the hand towards oneself) during the movement makes it possible more to solicit the brachial biceps.
The hammer curls (thumbs up) do not use the long supinator anymore.

Execution of the exercise
Back glued to the bench or seated at the end, arms flanked, feet flat on the floor and knees tight to prevent the dumbbells from touching the thighs. Elbows should not deviate forwards or backwards. Do not use the momentum to lift the load because in fact only the forearms move. If you do it upright, you have to bend your knees slightly or move one foot forward to avoid the momentum.

Breathing
Inhale at the beginning of the movement, blow during bending.

Safety instructions
The biggest mistake on this weight training exercise is to move the elbow forward during flexion. At this time the anterior deltoid ie the front of the shoulder and the top of the pecs come to help the biceps which is therefore less stressed. To perform the exercise with a good form of execution, keep your arms glued against the sides and perpendicular to the ground.

variants
Alternate curl flexing one arm while the other goes down. The cable curl at the low pulley or both arms at the high pulley. The inclined curl with dumbbells.

Curl desk
Purpose of the exercise
This bodybuilding exercise solicits and develops the biceps if you use a ballast more and more heavy. The console allows you to focus more on the muscle and avoid cheating while swaying.

Targeted muscles
Short and long brachial biceps, anterior brachialis and a long supinator.

Execution of the exercise
It is possible to perform this weight training for the biceps in different ways:

 With a dumbbell
Standing, an arm resting on a very inclined bench of 45 to 80 ° C, in good contact with

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