15/12/2022
Bicep Workout – Exercise Tips and How to Train.
For men this muscle is fundamental for women not so much, but for a firm arm training it is fundamental. Want to know what a good biceps workout looks like? Let's see more about this muscle and some tips to train it.
The biceps brachii muscle is one of the best known in the human body, it is the muscle that is located on the front of your arm. It has this name because it is divided into two portions (long and short portion).
The movement is the opposite of the triceps, remember this one? (Triceps Training) That is, the elbow flexion, also makes a slight shoulder flexion and forearm supination.
In this way, all exercises that have arm flexion will activate the biceps, basically they are back exercises, but in some shoulder exercises such as high row and front elevation we also find the activation of the biceps.
Exercises for the Biceps
Let's see some exercises used to train biceps:
– Neutral curl: this exercise can be done with the H bar, Dumbbels, just turn your hands towards your torso and finally, the rope curl on the pulley.
By having elbow flexion there will be activation of the biceps, however due to the direction the hand is in (neutral position) there is greater work of the brachioradialis a forearm muscle, the greater the pronation (hand facing downwards) the greater the activation of the forearm.
The forearm muscles are secondary in a biceps workout, meaning that when you are training one, the other is also activated, however the biceps is a bigger and stronger muscle, so it should be done first.
Neutral or prone exercises should be done after biceps training.
– Concentrated Curl: famous biceps exercise, sitting down, leaning your torso and resting your elbow on your knee, did you recognize it? This is a great exercise as long as it's done well, as your knee shouldn't be bouncing and your other hand shouldn't help! Classic mistakes. It is a good exercise because it is unilateral and because of the amplitude that the movement is capable of.
– Scott Curl: great exercise, this one is almost impossible to steal, as the elbows are supported. They should be in line with your shoulders. The movement is shorter when performed free, because when passing the elbow line, gravity is in your favor (this does not happen with a machine) and the extension cannot be total, because the pressure on the elbow is enormous, be careful!
-Circuit curl: Of course it couldn't be missing, bar curl is a classic biceps training exercise, it can be done with the straight bar, with the w bar or dumbbels.
Important in this exercise is to keep your hands supinated, that is, facing forward. This will make a greater activation of the biceps. Bend your elbows bringing the dumbbels up to your shoulders. Control the movement of the descent and extend the entire arm. Keep your elbows from going behind your torso, they should always be close to your body. As it is a free exercise, it is very important to keep your abdomen contracted.
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Biceps workout tips
– Periodizing is important! If you want to emphasize your arms, or are doing strength training, for example, don't train biceps with back training, your arms will be tired and won't perform as well.
– Do not do pendulums, it is very common to see biceps training in gyms. It can be dangerous for the lumbar in addition to the exercise being precarious. Lower the load and do it right; locked elbows just flex and extend, simple.
– Extension is also important, it will increase muscle activation and prevent muscle shortening.