Exercises: bending arms with a barbell standing

One of the most popular exercises for the development of powerful arm muscles is the bending of the arms with a barbell while standing. It is perfect for both beginners who have just recently come to the gym, and experienced athletes who have impressive muscle volumes. The main advantage of this exercise is that it can be performed in different variations. These can be classic biceps lifts, and bending the arms with a barbell while standing with a back grip, and other effective ways of doing, which we will discuss in more detail below.

What muscles will be involved?

When you do this exercise, the following body parts are included in the work:

• brachioradial muscles ;
• biceps
• forearm
• shoulder joints;
• shoulder blades.

Classic arm curls with barbell standing for biceps. Execution Rules

To bend your arms with a barbell while standing gave you the maximum effect, you need to do the exercise in the following technique:

1. Take a standing position, put your feet at shoulder level. Turn the socks slightly to the sides.
2. Take the shell in such a grip so that the palms "look" upward, and the distance between them is slightly wider than the pelvis. If this position of the hands makes you uncomfortable and impedes the normal performance of the exercise, then the grip can be made a little wider or narrower (depending on your personal preferences).
3. Start doing bending your arms with the barbell while standing. As you exhale, lift the projectile to your chest, and then, slightly holding it in this position, slowly lower it down.
4. Repeat the movement several times.

Common mistakes

Despite the fact that bending the arms with the barbell in a standing position seems to be a simple exercise, when you perform it, you can make many mistakes that can adversely affect both the results of the athlete and his health. The most common errors are as follows:

1. Incorrect rod weight. Quite often you can meet newcomers who, because of their big ego, take an exorbitant weight and as a result cannot lift it. In the best case, such a careless exercise can lead to the lack of expected results, in the worst - to serious injury. To avoid this, you need to select a weight of the rod that would be heavy, but at the same time not causing discomfort during execution. You need to focus on 8-12 pure repetitions without jerking.
2. Wrong position of elbows. If you don’t keep your elbows in a fixed position, spread them in different directions and twist them in every way to throw the barbell, then the biceps will get a minimum load, which will significantly reduce the effectiveness of the exercise.
3. Cheating. Another problem that many aspiring athletes suffer from. Trying to increase the weight more, many beginners begin to take various tricks: they bend their legs strongly in the knee joints, help themselves with the whole body, throw the shell back and so on. As in the previous situation, there is no sense in such an implementation. If you perform bending your arms with a barbell while standing with pulls and throws, then you can forget about beautiful and effective biceps forever.

Recommendations

To avoid injuries and get the maximum result from the exercise, you should adhere to the following recommendations:

1. Keep your legs slightly bent at the knees during execution so as not to overload the lumbar muscles.
2. The lower back should be slightly curved to reduce the risk of injury or congestion in this area.
3. Do not raise the bar above shoulder level so that other muscle groups do not "eat" most of the load.
4. Always give preference to the correct technique, rather than a lot of weight.
5. Slowly, gradually, without disturbing the technique, progress in the loads. Remember that the stronger you become, the more your muscles become.
6. Do not train your biceps too often. Many beginners, because of their inexperience, are guided by this logic: "If I train my hands several times a week, they will grow much faster." In fact, such training is a direct way to overtraining and stagnation, which often lead to the fact that athletes simply abandon classes with iron. Do not forget that biceps receive an indirect load during training of other muscle groups (for example, the back), so they should be trained no more than 1-2 times a week.

Reverse grip

Exercise bending your arms with a barbell with a back grip (you can see a photo of this variation below) is very similar to the classic biceps lifts, but it has some differences. If you bend your arms with a barbell in this position, then you can work out the brachioradial muscles and muscles of the forearm, as well as make the arms more massive.

The execution technique differs from the previous version only in that in this case the palms should look down, not up. Also, instead of a regular neck, it is strongly recommended to use a slightly lighter barbell or a curved bar. This is due to the fact that the main load will go to the shoulder muscle, which is much weaker than the biceps that work with the lower grip.

Bending the arms on Larry Scott's bench

As mentioned earlier, bending the arms with a barbell while standing involves not only the biceps, but also other muscle groups. To accentuate and without cheating to work out only biceps, Larry Scott's bench is used.

The technique for lifting the bar on this device is as follows:

1. Take the curved barbell and put your hands on the bench. Armpits should fit snugly against the music stand, and the elbows should not be torn off.
2. When you inhale, make an ascent, holding it for a few seconds at the highest point, while exhaling, gradually lower it.
3. As with other variations, repeat this movement 8-12 times.

Total

Bending the arms with a barbell while standing is an exercise that allows you to get well-developed biceps. Performing it in combination with other exercises, you can achieve great success in building large and developed arm muscles.

But do not forget that biceps are far from the only muscles in our body. To build a beautiful and aesthetic body, you need to train everything. To achieve maximum results, it is necessary to load the chest, triceps, legs, and other muscles. Biceps training should be combined with training of other muscle groups. Also, they should not be too frequent.

In no case should you forget about proper nutrition. If you use only buns, sweets, fried foods and other junk food, then do not be surprised at the lack of results. The athlete's diet should consist of natural proteins and carbohydrates that would "build" his muscles and charge the body with the necessary energy.

Train skillfully, eat right, have a good rest, and then your biceps will be large and massive!