Among fitness equipment, there are some equipment that can often be seen, and barbells are one of them. Of course, dumbbells are a good piece of equipment, and there are many movements that require the use of barbells. The barbell How to exercise the head muscles? I believe there are still people who know how to exercise them. So, what is the barbell biceps exercise? Let’s find out together below.
1. Barbell standing curl (palms facing in)
Note: Do not buckle your wrists when lifting the barbell. Keep your upper arms close to your sides and perpendicular to the ground. Do not shrug your shoulders or lean back when lifting.
Action description: Stand upright, with your hands shoulder-width apart, hold the barbell behind your back and place it in front of your thighs. Bend your arms and lift the barbell to your chest, fully contract your biceps, pause for a moment, and then slowly lower it.
2. Barbell standing curl (palms facing outward)
Note: Do not buckle your wrists when lifting the barbell. Keep your upper arms close to your sides and perpendicular to the ground. Do not shrug your shoulders or lean back when lifting.
Action description: Stand upright, with your hands shoulder-width apart, hold the barbell behind your back and place it in front of your thighs. Bend your arms and lift the barbell to your chest, fully contract your biceps, pause for a moment, and then slowly lower it.
3. Pallet curl
Action description: Place your arms on the support board, hold the barbell with both hands and bend your forearms around the elbow joint until the optimal contraction angle, stay for 1-2 seconds, and then return to the ready position.
Four major misunderstandings about biceps training
1. Training with too much weight
The biceps are only a small muscle group, so don't use too much weight like you would when training large muscles. Use lighter weights to ensure proper movement and are more conducive to biceps growth.
2. Exercise your arms 2-3 times a week
Every time you train your back, chest and leg muscles, you use your arm muscles. If you train your arms every weekAny higher than one rep and it's easy to overtrain and prevent your biceps from fully recovering and growing.
3. Using too many training movements
Unlike the back, the biceps are not a large compound muscle group. You only need 3-4 training movements at most to properly stimulate the biceps. Using too much training will reduce the biceps' ability to recover. It is recommended that you only practice once a week, use no more than 3-4 training movements each time, and the total number of training groups does not exceed 12 groups. This is enough to promote biceps growth.
4. Do biceps training after back training
During back training exercises such as rowing, pull-ups, cable pull-downs, and deadlifts, the biceps will be greatly stimulated. Therefore, after the back training, your biceps will be very tired. It is difficult to ensure the quality of biceps training.
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