Biceps training is the first choice for many bodybuilders. Most biceps exercises are performed in the gym using fitness equipment. There are many training movements here. In the eyes of many people, biceps training The training of the biceps muscles is simply lifting and lowering it, but if it is strengthened during the movement, the biceps training will be more comprehensive. So what do you think are the biceps training methods in the gym? Let’s go take a look below!
Zotman Curl
Stand up, holding dumbbells in both hands (palms facing up) Hang down by your sides. Make sure your armpits are tucked well and your elbows are as close to your body as possible.
When doing curls, once the dumbbells are close to your shoulders, immediately turn the dumbbells into an underhand grip (palms facing down).
Then do eccentric training, that is, slowly lower the dumbbells and return to the starting position.
Then turn the dumbbell to an overhand grip, which is the initial preparation movement, and repeat.
The Zortman Curl is an action that stimulates the biceps through different angle changes in one action.
Elastic band biceps curl
Find an elastic band with sufficient resistance, stretch it to the same grip distance, and step on the other end with your feet . Grasp the barbell and elastic band with both hands at the same time and perform bicep curls.
After doing 8 times, take off the elastic band and use the barbell alone to do curls (do the same for 6 to 8 times).
Finally, let go of the barbell and use only the elastic band to do curls until failure.
Because the resistance of the elastic band is large, it bounces back quickly,
So you have to control the speed more consciously.
This training uses the method of decreasing resistance to train the biceps until failure.
Narrow grip supine (reverse) row
The supine (reverse) row is a difficult compound movement that requires the back, core and forearms Cooperate with each other. With a narrow grip, you can more directly train the brachialis and brachioradialis muscles.
First, let the height of the barbell be about your hips, then sit under the barbell, hold your hands behind your back, the distance is preferably shoulder width, and tighten your body so that your butt is off the ground.
Ankles, hips, back and neck should be as straight as possible. Then pull your body up with your hands, bring your chest close to the barbell, stay for 2 seconds, and then slowly lower it.
Spider Curl
It should be noted that the curlWhen reaching the highest point, keep the elbow joint forward and the upper arm slightly forward, which can shorten the biceps brachii compared with the normal action position, increase the contraction of the muscle peak, and this position can make the long and short heads of the biceps brachii Get exercise.
When you first start practicing, you must use a small weight to gradually find the feeling. This is also to adapt to this "new" movement, especially maintaining the new starting position is more difficult.
The degree of inclination of the chair will make a difference in the stability of the upper arm, and will also force more muscles to participate, which also means that there are more opportunities for muscles to grow.
This is just an isolation movement. If you want to stimulate the biceps to achieve greater growth, of course you must cooperate with other curls. Practice it, blast your biceps, and get taller biceps. Muscle peak point.