Learn how to build big bicep muscles with the rod barbell or dumbbell curls exercise. Barbell and Dumbbell Biceps Curls, training, program and tips for building more weapons.
It’s no secret that the bar is the main projectile in weightlifting, powerlifting and bodybuilding. With the help of a barbell alone, you can qualitatively work out any muscle group in our body. Let’s look at the ten most effective exercises with the barbell …
1. Bench Pressing Bench
The bench press bar is the base and one of the most important exercises. This exercise with the bar contributes to the development of the muscles of the chest, triceps, as well as the entire shoulder girdle. It is compulsory for the performance of athletes of all sports having power loads. The rod can be made at different angles of inclination of the bench, to shift the load to the top, middle, or bottom of the pectoral muscles.
The deadlift is the basic and one of the most necessary exercises in bodybuilding and powerlifting. When performing a deadlift, the athlete uses 75% of the muscle mass. This is one of the most effective exercises for recruiting mass. Also deadlift is the best exercise for increasing strength as such. When carrying out the deadlift, muscle groups such as: extensors and the widest back muscles, buttocks, quadriceps and biceps females, as well as biceps, forearms and a trapezoid are involved. There are several options for doing this exercise, each of which is capable of using a certain muscle group to a greater or lesser extent.
3. Thrust rod rod in slope
Thrust rod in the slope is an exercise that is very suitable for adding a thickness of the back and in this respect is almost the best. It has a very good effect on the development of the upper part of the broadest muscles barbell or dumbbell curls, the rhomboid muscle, as well as the lower and middle parts of the trapezium. Progress in this exercise will allow you to also get improvements in sports such as boxing, rowing, swimming, wrestling.
4. Squats with a barbell
Squats with a barbell – this is one of the basic basic exercises in powerlifting and bodybuilding. Squats are often used as an auxiliary, general strengthening and rehabilitation exercise. Together with the deadlift, this exercise is very effective. At the moment of squatting, not one muscle group is involved, but practically the entire body. Of course, the greatest burden goes to the muscles of the legs, but in addition to the legs, the muscles of the back barbell or dumbbell curls, abdomen and buttocks also work. And also a lot of small muscles of stabilizers.
5. French bench press
The French press is a unique exercise for working out the triceps. This exercise allows you to pump the triceps along its entire length. When performing this exercise, the rate is made to study the long head of the triceps. The way to the big hands is a French press, since the triceps is 70% of the muscle volume of the hand.
6. Lifting the bar to the bicep
Lifting the bar to the biceps is the most popular exercise in the gyms. It is the main exercise for the development of the biceps arm muscle, as well as the inner surface of the forearms. This exercise is suitable for athletes of any level of training. Changing the width of the grip can shift the load on the outer or inner part of the bicep.
7. Press the rod up
Pressing the bar up is an excellent exercise for training deltoid muscles. With a narrow grip, the front parts of the deltoid muscles are involved, the key part of the large pectoral muscle and the long head of the triceps. With a wide grip, the front and middle parts of the deltoid muscles and the upper parts of the thoracic muscles are involved. To shift the load, the athlete lowers the bar by the head, or on the top of the pectoral muscles.
8. Thrust rod to chin
Thrust of the bar to the chin – the basic exercise for the deltoid muscles (mainly the middle head). With a broad grip, the shoulders mostly work. With a narrow grip, the load is distributed between the deltoid muscles and the trapezoid barbell or dumbbell curls.
9. Blows with a barbell
The falls are a basic exercise, its implementation is more involved in the buttocks, as well as the muscles of the thighs. Exercise will allow you to pump your buttocks well, but as a growth-stimulating exercise for other muscles can not be considered. You can perform attacks with a barbell on the shoulders or on the chest, also, it can be done in the Smith simulator.
10. Tilting forward with the barbell
Forward slopes with a bar (Good Morning) – an exercise aimed at training the lower back. Also in this exercise, the muscles of the legs, glutes and biceps are involved.
This list shows the best exercises with a barbell, with which you will surely achieve good results in your training. Good luck.