The biceps is a very stubborn muscle. One day the volume of your shoulders stops increasing, no matter how hard you try. This is because single-joint exercises are severely limited in strength. It's time to replace the biceps curls with reverse grip pull-ups. The latissimus dorsi will come to the rescue of the biceps, and this will allow you to work with much more weight than before. The pull-up will become the main exercise for the upper body, and additionally do the aiming exercises to increase the biceps.
Necessary
- - crossbar;
- - barbell;
- - gymnastic bench;
- - dumbbells.
Instructions
Step 1
Hang on the bar. Grasp it with a narrow reverse grip. The width between the palms is 10-15 cm. Pull up so that your chin is above the bar. Weights can be used to increase efficiency.
Do 4 sets: 8, 6 and 4 reps. On the last set, do as many repetitions as possible with your own weight only.
Step 2
Sit on the bench. Place the barbell on the power rack at eye level. Take a barbell with a straight grip wider than your shoulders. Squeeze it over your head and slowly return it to the stops.
Do 3 sets of 8 reps.
Step 3
Stand up straight with your arms at your sides. Take a light dumbbell in your right hand, palm facing inward. Move your arm to the side so that there is a 45-degree angle between the arm and the body. Rotate your hand inward so that your thumb is pointing towards the floor.
Do this exercise for both arms alternately 15 to 20 times.
Step 4
Sit on the bench. Feet rest on the floor. Take a dumbbell in your left hand and rest your left elbow on your left thigh with your right hand on your right knee. Without lifting your elbow from your hip, slowly raise the dumbbell to the opposite side of your chest.
Do three sets of 8-10 reps for each arm.
Step 5
Take light dumbbells and sit on an incline bench. Lower your straight arms, palms facing each other.
Slowly raise the dumbbells to your shoulders, do not tear your back and head off the bench. The position of the palms remains unchanged; tighten the biceps as much as possible, then slowly straighten the arms.
Do three sets of 10 to 12 reps.
This exercise works the small brachialis muscle. It is located under the biceps and, with tension, raises it, visually increasing the volume of the shoulder.
Step 6
Lie face up on a horizontal bench. Spread your legs hip-width apart and rest on the floor. Hold the dumbbells so that they are over the shoulder joints. The hands and forearms should form a straight line. The arms are bent at the elbows. The elbows are apart.
As you exhale, slowly squeeze the dumbbells until your arms are fully extended, but without fixing the elbow joints. As you move, gradually turn your hands, palms inward, until the dumbbells are almost touching each other. Hold this position for a second and slowly bend your elbows again.
Do three sets of 5-8 reps.
