How to learn how to lift heavier weights? 4 tips with video from a trainer

How to learn how to lift heavier weights? 4 tips with video from a trainer

Even the way you lower the projectile will make a difference.

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How to learn how to do biceps curls with a barbell with heavy weight?

Biceps flexions with a barbell is an effective and popular exercise for pumping the arms among men. The barbell allows you to distribute the load evenly and take more weight than dumbbells. The exercise helps to engage many muscle fibers, strengthens joints, bones, tendons and ligaments. All this is favorably reflected in the gain of strength.

Tehnika

• The barbell is given by your partner, or it can lie on the racks so that it was convenient for you to take it.
• Starting position is standing. Elbows bent at chest level, locked in one position and tightly pressed to the body.
• Grasp the bar with your hands shoulder-width apart.
• As you exhale, slowly lower the barbell to the lowest point for 5-10 seconds with maximum tension in the biceps.
• Next, return the barbell to your partner or to the rack and repeat the extension exercise.

Lower and raise the bar slowly

This work engages more muscle fibers and minimally involves inertia. Aim to tense the muscle in the lifting phase and stretch it in the extension phase.

Use a reverse grip

This is to pump the brachialis muscle. It is deeper than the biceps, so by strengthening and increasing it, the biceps pushes outward and becomes more massive. It also increases the strength of the arms.

Tehnika

• Grasp the bar at shoulder width, so that the back of the palm is facing upwards. The elbows are fixed in one position and tightly pressed against the 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.

Hang a slightly heavier weight on one side of the barbell

This asymmetry will create conditions where you will need to stress one arm more than the other. This will maximize the feel of the biceps. Combined with slow execution, this has a cool effect.

Remember the safety precautions! Be sure to use locks on the barbell. The weight at the ends of the bar should not be too different. For example, if you work out with a 10 kg barbell, hang 2.5 kg on one end and 5 kg on the other.

Work your forearms and hand muscles

Sometimes the biceps are capable of a couple more reps, but the forearms have shown their maximum. Because of this, it is physically impossible to hold the projectile, unless you tie it with safety straps. Powerful forearms and hands will give you the opportunity to work longer on biceps and with heavier weights.

These tricks are guaranteed to help you increase your biceps and increase your working weights in biceps curls.