How to build biceps. EXERCISES + STRATEGY

          How to build biceps. EXERCISES + STRATEGY

 

Biceps consists of two heads, as you already know. Divide them and train individually impossible. However, there are exercises that are loaded with a particular head. Most often, it turns out that is loaded predominantly short head and a long forgotten - it is like a kind of "outcast", to which no one cares. And - it is long, usually provides the same "steep rise" in the biceps bend of the elbow. Athletes who are called genetically gifted in terms of the biceps long head is activated very well in almost any exercise for biceps, if any width grip and elbow position relative to the body. But what is good for the "genetic monsters" ordinary people fit enough.

How does the biceps hands

The long head is engaged fully in compliance with 2 conditions:

• When the grip rod (of course, in this case it is only the barbell curls - standing, sitting on a bench or Scott) is sufficiently wide, wider than shoulder width,

• When the elbow during flexion laid back and are behind the torso line.
To meet these conditions a few exercises that will adequately load long head of the biceps. Include at least one of them in every workout this muscle.

Barbell curls standing wide grip

This exercise is no different from conventional barbell curls for biceps, but the hands are placed at the same time wider than shoulder width, you can have them even much wider than shoulder width. Perform this exercise harder than regular barbell curls, so the weight of the projectile is somewhat reduced, at least for the first time. A little secret: if the "fix" the straps to the bar of the bar, it's great to help keep the post in such a difficult position.
Barbell curls with elbows, laid back - Drag Curl.

Hands in this exercise are located on the bar slightly wider than shoulder width.

At the beginning of the movement, bending arms being removed elbows back. Thus, we find that the bar of the bar as it slides along the body all the time. Try to keep it as far as possible closer to the body, raises the bar only to the lower cut-off breasts. I do not exercise very much because of the need to reduce weight compared to conventional barbell curls.

Barbell curls sitting wide grip

Sit on the bench, the bar, place the bar on the thighs. Bend your arms at the elbows with the bar, raise the bar to the chin, pause for a second and again lower the shell down to the light touch thighs ... Without the slightest pause, start the next iteration. During an exercise, try to keep your elbows at your side. Obtained as to barbell curls at half amplitude. This exercise can be done at the end of the workout. Although you are working in the partial amplitude, but because of the awkward position (sitting) the weight on the bar will have to be reduced.
Barbell curls wide grip on the bench Scott

Exercise is the same as regular barbell curls on the bench Scott. Only grip should be broad - some wider than usual