When we train muscles, due to our lack of strength, we often use equipment to achieve the effect of training muscles, and barbells and dumbbells are the equipment we often use. Biceps are a muscle group that everyone exercises frequently, so what do you think are the exercises for training biceps with barbell fitness? Let’s go take a look below!
Standing barbell curl
Stand with your feet no wider than shoulder width, bend your knees slightly, lean forward slightly, don't lean back, hold the barbell with both hands, the distance between the two sides is more than one fist wider than shoulder width, the center of the fist is upward, and bend upward When lifting, be careful not to shake your body to avoid borrowing force. Hold your arms tightly at your sides. When you lower the barbell, remember that you are controlling the barbell to lower it, rather than letting the barbell fall by itself. Eccentric contraction is also a good way to exercise muscles. Regardless of whether you are contracting or relaxing, you need to be careful not to change your legs or move your arms back and forth.
Narrow-grip arm curls
First, put on the arm support, stand up straight, and spread your legs naturally; then use a narrow grip to hold the barbell backwards, and let the arms droop naturally. This is the starting point of the movement; finally, use the strength of the arms to do curling movements, and the upper body should not shake when exerting force. ; Contract at the peak for 1 second, and control the eccentric contraction of the muscles; there is almost no difficulty in this action, the only thing you need to pay attention to is to keep the body stable. Narrow-grip arm curls. This action mainly targets the biceps and brachialis muscles. It is very beneficial to strengthening the details of the arms; and the force generation process is relatively simple., novices can also practice.
Prone incline curl
Standing behind an incline, hold a barbell or dumbbell with both hands, palms facing up, and then place your entire arm or upper arm flat on the incline. Contract your biceps and bend your forearms until you reach the highest point. Contract your biceps fully for one second, then slowly relax your elbows and let the bar slowly return to the board. Breathing method: Inhale when you bend your forearm, exhale when you fall down.