Big, pumped-up biceps are every man's dream. We work hard at the gym to make this dream a reality. But sometimes it so happens that from the available tools you don't even have dumbbells at hand, let alone a specialized E-Z bar. In this case, a horizontal bar will help us. The effect, of course, is not as good as when exercising with weights, but it is quite possible to build biceps on the horizontal bar if you take the exercise seriously.
It is necessary
subscription to the gym
Instructions
Step 1
First of all, start with a warm-up. Warm your shoulders with swinging movements, gradually speeding up the process. First, alternate clockwise with both hands, then counterclockwise.
Step 2
Grab the horizontal bar with your hands with a narrow reverse grip. Pull up until your chin touches the bar as slowly as possible, firmly contracting your biceps. After that, slowly lower yourself onto outstretched arms. Repeat this exercise eight to ten times, doing five to six sets.
Step 3
Grasp the horizontal bar with a straight, narrow grip and pull yourself up until the nibble touches the crossbar. The pace should be the same as in the previous exercise. Do four sets of eight repetitions, each with a firm bicep.
Step 4
Use a weighted belt. The most important thing is that the weighting increases your body weight by fifteen to twenty kilograms and is securely fixed on the belt. Grasp the bar with a reverse grip, if necessary, use the ties. With a sharp movement, pull yourself up until your chin touches the bar and lower yourself onto outstretched arms. Do five to six sets of eight repetitions each.
