We swing the biceps with a barbell. 5 effective exercises for men

This projectile will allow you to develop your strength perfectly.

When we swing our arms around this projectile, its weight is evenly distributed. And this provides the maximum load on the muscles. The barbell allows you to use more weight than dumbbells, giving you a greater increase in strength.

Tricks that will make your biceps bigger

  • Train your biceps no more than twice a week. Make a workout schedule so that shoulder biceps exercises don’t overlap with back training. When pumping the back, the biceps are already actively involved in the work.
  • Train triceps and biceps in one session. Compose the workout so that the exercises for these muscles are carried out in pairs without a break. For example, suppose you do a dumbbell curl and immediately do a triceps French press.
  • If you train the triceps separately, the optimal training will consist of two exercises of four sets of 6-15 repetitions.

5 great exercises for biceps

Standing Dumbbell Curl

Execution techniques

  • Grab the projectile with a shoulder-width grip. The elbows are fixed in one position and pressed firmly against the body.With a powerful movement while exhaling, bend the elbows while lifting the bar towards the body until the top of the chest.
  • When the bar is up, exhale and squeeze your biceps again. Lock in this position for one second.
  • As you exhale, slowly lower the barbell back to the starting position.
  • Do the exercise without swinging your back.

Do four sets of 12 repetitions. Rest between sets is one minute.

Standing Barbell Reverse Curl

Execution techniques

  • Grasp the barbell shoulder-width apart with the back of your hand pointing up. The elbows are fixed in one position and pressed firmly against the body.
  • With a powerful movement while exhaling, bend the elbows while lifting the bar towards the body until the top of the chest.
  • When the bar is up, exhale and squeeze your biceps again. Hold for a second in this position.
  • As you exhale, slowly lower the barbell back to the starting position.
  • Do the exercise without swinging your back.

Do four sets of 12 repetitions. Rest between sets is one minute.

Seated dumbbell knee bend

Execution techniques

  • Sit on a bench and lean forward with your back straight so that your elbows rest on your knees.
  • Grasp the bar with a narrow grip.
  • With a powerful movement as you exhale, bend your arms at the elbow joint, lifting the barbell up your chest.
  • When the bar is up, exhale and squeeze your biceps again.
  • As you exhale, slowly lower the barbell back to the starting position.

Do four sets of 12 repetitions. Rest between sets is one minute.

Bicep exercise 21

Execution techniques

  • Grasp the bar with a shoulder-width grip. The elbows are fixed in one position and pressed firmly against the body. The bar touches the legs.
  • In a powerful movement as you exhale, bend your arms bringing the barbell back to your body at a 90° angle at the elbows, and as you exhale lower it until the bar touches your hips. Do this incomplete push-up from the low point seven times.
  • Now, in a powerful motion as you exhale, bend your arms from the middle up towards your chest and as you exhale lower them to a 90 degree angle at the elbows. Do these partial curves from the middle seven times.
  • Do a full push-up from the bottom. In a powerful motion as you exhale, curl your arms up towards your chest and as you inhale lower the barbell until it touches your hips. Do seven times.

Do one or two sets. Rest between sets is one minute.

Negative Phase Dumbbell Curl

Execution techniques

  • Grasp the bar with a shoulder-width grip.
  • Starting position: The barbell is driven with the help of a partner so that the elbows are bent, above the chest. The elbows are fixed in one position and pressed firmly against the body.
  • As you exhale, slowly lower the bar to the lowest point for 10 seconds with maximum tension in the biceps.
  • Only the extension phase to the lower point is performed.

Do four sets of 8 to 10 reps. Rest between sets is two to three minutes.

Do these exercises regularly if you want to pump up your arms.

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