Many body builders consider training of biceps the most important part of training process. Exercise “lifting on a biceps” still continues to remain one of the most popular. However, the majority forget that for reception of the necessary effect is necessary to carry out this exercise correctly. Carrying out lifting on a biceps with wrong techniques, they overload a waist and elbow joints, injure shoulders.

There are two basic positions at performance of lifting on a biceps – standing and sitting. For the second variant it’s more convenient to use dumbbells as the bar doesn’t allow to carry out exercise with full amplitude.

The main task of biceps is hand bending in an elbow. Also it carries out function wrist supination – rotary change of position of a forearm. At a choice of a bar for pumping of biceps this is, unfortunately, not possible to do. Such variant is accessible only at use of dumbbells. Humeral muscle also helps a biceps at hand bending in an elbow joint.

Lift a bar correctly!

In a starting position it’s necessary to stand straight, holding a bar on outstretched arms. It is necessary to bend slightly knees to lift the burden from waist. Feet should stand on width of shoulders – such position will provide the maximum balance at performance of the given exercise. Use such width of the grasp that your brushes were settled a little wider than hips. The main thing it to pick up such width of the grasp at which it will be maximum convenient to you to carry out liftings. Extremely important during bar lifting to fix position of wrists, differently it can lead to serious traumas of an elbow joint and wrists. read »