< strong>The best exercise for biceps: reverse-grip pull-ups!
The biceps are our favorite muscle to exercise! I believe that the first action many people take when they first get into fitness is to pick up dumbbells and do curls. Arm curls are also a very prominent action in various fitness commercials!
But today, what I want to tell you is that curling is not the best way!
Many people think that training biceps is to do various curls. Some people even spend a lot of time and use a lot of weight to do these exercises in order to build big arms. action. But it’s not really that good?
In the previous article "Train movement patterns, not single muscles" We mentioned:
The muscles of our human body do not work alone. Each action occurs as a result of many muscles working together. Most of the movements produced by our human body in the sports field and in life are multi-joint. Excessive use of single-joint isolated movements to exercise muscles will reduce muscle coordination
In our upper limb training, multi-joint pulling movements will involve a large number of arm biceps! The most typical example is the pull-up
Reverse-grip pull-ups, the best biceps training exercise!
Pull-ups have always been the trump card for back training, but they are also the best movement for biceps, especially when using an underhand grip and a narrow grip distance !
Find a person with big arms who can’t bench press 100 kilograms or complete 10 pull-ups. That's impossible! Your arms will get plenty of stimulation during these multi-joint pushing and pulling moves!
Look at those gymnasts, they have biceps as big as watermelons, all thanks to pull-ups!
Pull-ups and elbow flexion are a very important movement. In this process, your biceps and back are pulling up your body. The load is very sufficient and will definitely not be greater than your barbell. The difference between curls
At the same time, pull-ups are a full-body multi-joint movement that can develop your whole body
Summary
One of the biggest mistakes in training is to only focus on single-joint isolation training for a certain muscle, rather than those "bigger muscles". Block” compound movement training.
Not just the biceps, but the muscles of the whole body are the same. You can't do isolation exercises specifically for the chest muscles. First make the chest bigger, and then do the triceps and shoulders. This is a Very unreasonable and a waste of time! As mentioned before, there is no way that someone with a strong bench press will have weak triceps!
If you really want to have strong biceps and unleash their full potential, then don’t just do curls, reverse-grip pull-ups should be your first choice or goal!