Pumping biceps with a barbell. 5 effective exercises for men

Pumping biceps with a barbell. 5 effective exercises for men

This projectile will allow you to perfectly develop strength.

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How to properly pump the biceps? What exercises with a barbell will work best?

When we pump the arms with this projectile, its weight is distributed evenly. And this provides the maximum load to the muscles. The barbell allows you to use more weight than dumbbells, which gives you more strength gains.

5 cool biceps exercises

Standing barbell curls

Technique

• Grasp the apparatus with a shoulder-width grip. The elbows are fixed in one position and tightly pressed against the body.
• With a powerful exhalation, bend your arms at the elbows, raising the bar to the torso up to the top of the chest.
• When the bar is at the top, exhale and tense your biceps again. Hold this position for a second.
• As you exhale, slowly lower the bar to the starting position.
• Do the exercise without swaying your back.

Perform four approaches of 12 times. Rest between approaches – one minute.

Standing reverse grip barbell bends

Technique

• Grasp the bar at shoulder width so that the back of the palm is facing up. Keep your elbows locked in one position and tight against your body.
• With a powerful exhalation, bend your arms at the elbows, bringing the bar up to the top of your chest.
• When the bar is at the top, exhale and tense your biceps again. Hold this position for a second.
• As you exhale, slowly lower the bar to the starting position.
• Do the exercise without swaying your back.

Perform four approaches of 12 times. Rest between approaches – one minute.

Seated barbell bends with a knee rest

Technique

• Sit on a bench and lean forward with a straight back so that your elbows rest on your knees.
• Grasp the bar with a narrow grip.
• With a powerful exhalation, bend your arms at the elbow, raising the bar to the top of your chest.
• When the bar is at the top of your chest, exhale and tense your biceps again.
• As you exhale, slowly lower the bar to the starting position.

Perform four approaches of 12 times. Rest between approaches – one minute.

Biceps exercise 21

Technique

• Grasp the bar with a shoulder-width grip. The elbows are fixed in one position and tightly pressed against the body. The bar touches your feet.
• With a powerful exhalation, bend your arms, raising the bar to your torso to a 90° angle at the elbows, and on the exhalation, lower your arms down until the bar touches your thighs. Do these incomplete bends from the bottom seven times.
• Now with a powerful exhalation movement, bend your arms from the middle point to the top of your chest, and on the exhalation lower them down to a 90° angle at the elbows. Do these incomplete bends from the midpoint seven times.
• Do full arm bends from the bottom point. With a powerful exhalation, bend your arms to the top of your chest, and as you inhale, lower the bar until it touches your thighs. Do seven times.

Perform one or two approaches. Rest between approaches – one minute.

Bending with a barbell in the negative phase

Technique

• Grasp the bar with a shoulder-width grip.
• Starting position: the barbell is fed with the help of a partner so that your elbows are bent, at the top of the chest. Your elbows are locked in one position and tight against your body.
• As you exhale, slowly lower the barbell to the lowest point for 10 seconds with maximum tension in the biceps.
• Perform only the lower point extension phase.

Perform four approaches of 8-10 times. Rest between each approach for two to three minutes.

Do these exercises regularly if you want to pump up your arms.