Biceps: How to swing biceps and back correctly?

Biceps; how do I correct? Find out how bodybuilding benefits combine back and biceps training to get in top competition shape. As in the past, novice athletes continue to be asked questions about how to train various muscle groups. As a rule, they touch the shoulder girdle, the arms, and the chest. No one likes to train legs, and this is understandable. Now we will tell you how to swing the biceps and again correctly.

Proper biceps training

For most amateur athletes, the arms are the primary muscle group. As you probably know, the biceps consists of two sections or heads. These divisions are called: long and short. Most athletes believe that the sole function of the biceps is to bend the forearm at the elbow. However, this muscle performs three tasks at once:

The flexibility of the forearm at the elbow joint.

The flexibility of the shoulder at the shoulder joint.

When the forearm is turned inward, it is turned outward, or as they say, supination.

It should also note that the biceps is a two-joint muscles.

Another important fact is the ability of the biceps to work in three positions:

  • Medium – various curves with the humerus along the body.
  • Stretched – bending the arms after being pulled back.
  • Abbreviated – flexion of arms raised above the head.

It allows some exercises to combine work in two positions at once. For example, you can do a classic flexed barbell (middle class) and bring your elbows forward while bending your arms (short part). If you use dumbbells instead of dumbbells when performing this exercise, you’ll be able to contract your biceps even more. Stretching the muscle also offers specific benefits. For example, if you do not feel work, perform an exercise in a stretching position, making it possible to feel the muscle. There is a myth among bodybuilders about the possibility of pumping the maximum or the lower part of the muscle. It cannot be done in practice, as genetics comes into play here.

If you decide to use low-rep mode to train your biceps, you should be careful not to injure yourself. It is especially true when you work on the biceps after training such prominent groups as the back and chest. It is much safer to use repetitive training, which will also bring great results. To increase the effectiveness of lessons, you can use supersets or drop sets. Also, remember that the biceps are actively involved in the work and training of other groups. If you constantly put a lot of stress on it, you can overtrain.


Proper back training

The back is a large muscle group. All grip movements are great for training the lats. It is because the main task of this muscle is to bring the shoulder to the body, or in other words, to stretch it. However, by using a variety of movements, you will be able to engage several small muscles in work, which is also essential.

When performing the target lift in a vertical direction, other muscles will join the work if you tilt your torso. So, suppose you lean your body forward. In that case, the trapezium is activated, but the main task is to bring the shoulder blades together. If you do not match the sheets, the deltas will be excluded from the work. To work on the back effectively, you need to raise the elbow joints while performing the horizontal row and spread them slightly to the sides. It should also be remembered that the sharper the elbow joint angle, the greater the load on the biceps. Finally, it should say that the deadlift does not involve training the broadest muscles.


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