Biceps of impressive size, and even if they are sculpted, are a bodybuilder’s dream. It (biceps) is the calling card of any bodybuilder. But the question is, how to pump it up, and what methods exist.

In this article we will look at the correct way to perform biceps exercises and select a powerful program for pumping them up.

Common mistakes:

• Overtraining
• Performing exercises with errors in technique
• Training not according to the program
• Avoiding compound exercises
• Accustoming muscles to one load program

Many guys in the gym spend 2-4 hours a day, wasting energy on mindlessly pumping up their biceps, and as a result, the “muscle” simply does not grow. What do we get as a result? Overwork, reluctance to exercise, depression... Yes, plus, the possibility of injury increases significantly.

Some athletes, even experienced ones, simply overload the muscle with an abundance of exercises and approaches, creating the wrong programs.

Anatomy

The biceps is a muscle consisting of 2 “bundles”. In order for it to grow, it is necessary to pump it (the muscle) completely, all sections, however, like any other muscle group.

Important nuances in biceps training:

• Many people forget about the muscles of the forearm. Without them, you will never be able to thoroughly load your biceps. How do you work a muscle if you can’t hold a dumbbell in your hands? You will simply reduce weight, which will, accordingly, lead to a decrease in load.
• Many guys in the “rocking chair” try to lift as much weight as possible in the hope that it will simply “tear” their biceps, but, alas, they begin to involve their back, legs, and shoulders in the work. That's it - the load was divided into several muscle groups. The long-awaited effect is not observed.

Correct technique

Regardless of how long you go to the gym, if you are not growing the much-desired biceps, consider the correct technique (in any case, it is recommended to consult with specialists to take into account such important parameters as the state of health and the capabilities of the body as a whole).

First, reduce your working weight. Yes, yes, correct execution of the exercise involves powerful intense training with maximum intensity.

Secondly, control your body movements (nothing unnecessary), concentrate on the work of the muscle.

As for the technology itself:

• When working with a barbell or dumbbells while standing, move your arms slightly forward in front of your body, bring your elbows out to the side of your torso.
• Maximum tension in a muscle is created when you straighten it rather than bend it. The moment of “lowering” should take you longer than raising.
• Try not to move your body. You must be motionless, of course, this does not apply to your hands.

Biceps programs:

We bring to your attention several programs for loading the biceps. They are not the ultimate truth, since, in any case, the individual characteristics of the athlete’s body should be taken into account, but they can help you in forming your own strategy.

General program for biceps mass

*The first number is approaches, the second is repetitions

• Standing biceps curl (base): 3 x 10*
• Seated dumbbell curls for biceps (concentrated): 3 x 10
• On the Scott bench EZ-bars (at peak): 3 x 10

Scheme of (concentrated) exercises for the “peak” beam:

• Incline bench with dumbbells: 3 x 10
• Seated dumbbell curls: 3 x 10
• Hammer: 3 x 10

Relief exercises:

• Cattle bench with dumbbells: 3 to 12
• Sitting with dumbbells: 3 to 12
• Bent-over dumbbell curls: 3 to 12

Scheme of exercises to develop strength and endurance:

• Standing dumbbell curls: 5 to 5
• Standing barbell raise: 5 to 5

There are a few important points to remember:

• The program must be changed every 1.5-2 months so that the muscles do not get used to it.
• It is necessary to develop the biceps comprehensively, all its bundles. Don't focus on just mass or endurance. Vary.
• Change the load.

A very important point in building muscles is rest. Don't try to drive your body into a dead end. This is fraught with overwork, weight loss and injury. During the period of changing training programs, give your body a rest for about 1 week, and then go ahead, back into battle!

Biceps are, of course, cool, but without developing triceps, which makes up 2/3 of the volume, you will achieve... disproportionate arms. If you are serious about building your body, you will have a hard time. Only the harmonious development of all muscle groups will make you an “Apollo”.

Rules for building a workout

There are thousands of special programs for building biceps, but any training scheme has common points:

• In order to effectively pump up your biceps during a workout, you need to first do a basic exercise, and then focus on concentrating the work of the muscle. (Standing with a barbell; on a Scott bench; on an inclined board).
• There is no need to do 10 exercises of 10 approaches in one workout; this scheme is a thing of the distant past. You only need 3 exercises of 10-12 repetitions.
• Give it your all, just like the last time. This is logical, because the muscle grows only if you do the last 2-3 “possible” times that your body allows you.

Here are examples of exercises with which you can pump up your “cans”:

• Bend while standing with dumbbells or barbell
• Biceps curl on the lower block
• Curls with a barbell or dumbbells on a Scott bench
• Hammer
• Curls while sitting on an incline bench with dumbbells
• Bending while sitting on a horizontal bench
• Biceps curls on a block
• Bent-over biceps curl on a horizontal bench
• Crossover Curl
• Pull-ups

Remember that all exercises can be modified: done alternately with one hand, then with the other, with a grip from above or below, slowly or quickly, you can focus on the phase of lowering or lifting the weight.

Remember your biceps, literally and figuratively, are in your hands. You build your body yourself, and may luck smile on this difficult path.

And finally, watch the video on how to pump up your biceps, here you will find useful information. And if you have questions, ask them in the comments and subscribe to the newsletter to receive new interesting articles for free.

4 Secrets to Activate Biceps Growth

Add volume to your arms by using 4 methods that will definitely come in handy if you don’t know why your biceps aren’t growing, even though you’ve tried building them in different ways.

When you started training, your arms grew without much effort, regardless of your technique or approach to training. However, over time, you reach a plateau, become stagnant and your biceps do not grow, unfortunately this is inevitable. Now you realize that you need to master some basic principles of muscle growth in order to continue to progress further.

Muscle growth is not only the result of what exercises you do in training, it is also important how you perform them. Although there are many exercises that can work your biceps, you still need to understand 4 basic principles that affect the growth of muscle fibers.

1. Insulation

Muscle failure occurs when you can no longer lift the weight with proper form. However, many of us sometimes forget about proper technique and use other muscles or momentum to lift the weight. Biceps need to work hard in order to grow. If you include other muscles in the work when doing biceps exercises, you do not give the biceps the opportunity to be fully involved in the work.

Let's look at this principle using an EZ bar as an example. During the set, your biceps get tired, you arch your back and start to swing, or engage your shoulders, bringing your elbows forward. As a result, the biceps receives less load and its subsequent growth is limited.

The secret to isolating the biceps lies in proper technique. If you have difficulty controlling your biceps, press your back against a wall or use an arm blaster to secure your elbows. The Scott bench will allow you to concentrate more separately on the work of each biceps and allow you to work each arm separately.

1. Load progression

You must be well aware that constantly lifting the same weight does not lead to muscle growth - the muscles simply do not need to adapt and become larger or stronger. In order to grow, you must constantly increase the load, this can be done in several ways: increase the working weight, add a set or repetition, increase the frequency of training. One of the best methods for increasing load is also negative repetitions, especially when it is difficult to use other methods.

To perform negative reps, you need to have a training partner. He helps you lift the weight, and you lower the weight yourself and slowly. Performing negative repetitions forces the muscles to work beyond their capabilities, allowing the breakdown of muscle structures, which are subsequently repaired and enlarged in order to cope with the load.

1. Pumping

Many professional bodybuilders will tell you that for high-quality muscle growth, you do not need to perform exercises with heavy weights 5-6 times, this will only develop your strength. Undoubtedly, this point is also important, but the emphasis should be on “Pumping”, since when the muscle is pumped with blood, it (the muscle) hypertrophies, which causes growth.

In general, if you look at it from a physiological point of view, hypertrophied muscle growth is a deviation from the norm, but it is not a disease, of course.

Since Arnold's famous monologue from the movie Pump Iron, many athletes have been training their biceps in pumping mode. This is no coincidence; pumping not only gives an amazing feeling of fullness, but also has a positive effect on muscle growth. Blood floods the muscles, bringing with it nutrients that speed recovery and growth.

Movements such as crossover biceps curls in various variations will help maintain tension in the biceps and achieve a good pump. If you want something more sophisticated, you can try blood flow restriction training.

1. Hand position

You can perform biceps exercises in various variations: sitting, standing or even lying down. You can separately focus on the position of your elbows or your grip.

Where you hold the apparatus during the exercise can greatly influence which muscle region is more involved in the work. If you turn your little finger toward you while lifting dumbbells, this will allow you to better contract the inner head of the biceps. The hammer grip exercise develops the brachialis and forearm muscles well. If you take the barbell with a wide grip, this will allow you to better work the inner head of the biceps.

The position of your elbows is also very important. By performing the barbell curl exercise, where your arms are pulled back behind your back, you can achieve a deeper contraction and stretch in your biceps. If your elbows are in front, as is the case with the Scott Bench exercise, the inner head of the biceps is more active. By adding a few different exercise variations, you can target your biceps better and experience greater size gains in the long run.

Biceps training program

Rest between sets 45-60 seconds.

1. Barbell curl 4 sets – 12, 10, 8, 6 reps. (Perform while leaning on the wall.)
2. Seated dumbbell curls 3 sets – 12, 10, 8 reps. (The last set includes 3-4 negative reps.)
3. Curling arms with a barbell along the torso 3 sets, 10 reps
4. Lifting dumbbells for biceps in a Scott bench 3 sets of 15 reps

Not all training programs are equally effective. These five biceps workouts are guaranteed to help you grow bigger, no matter your fitness level or fitness goals!

This may sound like a lot, but most guys who go to the gym want big arms. Even though it is a relatively small muscle group, big and beautiful biceps are of great importance to most men.

The basic movement for increasing biceps is the curl, but there are many variations that work the three main parts of the biceps muscle: the long head, short head, and brachialis. The proposed workouts contain relevant and effective techniques for growing biceps, which make them unique! By varying the speed and number of reps using failure training, you can take a beginner's workout and make it your main one for bulking.

What to keep in mind: When your elbows are out of the plane of your body (as in Scott curls), the long head of the biceps is not able to fully extend, so these types of exercises better target the short head. However, when the elbows are in the plane of the body (as in seated dumbbell curls), the long head is fully extended, allowing more weight to be lifted. By changing the position of your arms along your body when curling your arms with a barbell, you get the opportunity to shift the emphasis of the load and use different options for performing the same exercise.

You can also try exercises that change the position of your palms (grip) - be it supination (palms up), pronation (palms down), or neutral (palms facing each other). These seemingly small differences have a big impact on which part of the forearm will be stressed more.

One more point: You don't have to be a guy to get the most out of these workouts. They can be tedious for many, regardless of fitness level or training experience, but we still encourage girls to give them a try!

1. Mass training

Lateral pull-ups are not a good compound movement for the biceps. If you want to start with an exercise that allows you to work with maximum weights, then, of course, it should be a standing biceps curl. Use a shoulder-width grip to engage both heads of the biceps. In subsequent exercises, you should change the position of your arms and elbows: when bending your arms while sitting on an incline bench, the long head is better stretched, while doing exercises on a Scott bench (platform) are good for the short head. A neutral grip (the grip used when performing the hammer exercise) perfectly loads the brachialis under the biceps, and a reverse (direct) grip places the load on the brachiodialysis (brachioradialis muscle).

Note

These training schemes contain only working sets! Perform the required number of repetitions, but never take your warm-up to failure!

Select the weight needed to achieve muscle failure for the given reps. This training program uses a reverse pyramid method in which you decrease the weight on each subsequent set while increasing the number of repetitions. It is very important to complete each set until the muscles are completely fatigued.

If you're working out with a partner, do a few forced reps on your heaviest set of each exercise (choose the first or second set). If you don't have a partner, do a drop set on the last set of each exercise: when you reach muscle failure, reduce the weight by 25 percent and perform a few more reps.

Mass training

2. Training using supersets

This workout works every part of your biceps, and even your forearms. Supersets increase the intensity of your workout by increasing the number of repetitions, which leads to a pump effect (a sudden rush of blood to the muscle). Seated curls have a shorter range of motion, and therefore should be performed after standing full-range curls.

Note

Choose a weight that will allow you to reach muscle failure for a given number of reps. Use the same weight for all sets of exercises (the weight for each exercise should be selected individually). Take each set until your muscles fail.

Perform hammer exercises with both hands at the same time, and do arm curls with dumbbells alternately.

Exercises in supersets are divided into pairs, rest only after you complete both.

• Training using supersets

1 Superset

2 Superset

3 Superset

3. Training for beginners

This training program consists of three exercises: in the first of them you have the opportunity to use heavier weights. In the last exercise, bend your arms simultaneously in one set, and alternately in the next, to find out which method suits you best.

Note

Choose a weight that will allow you to achieve maximum muscle fatigue without causing muscle failure within the first month of training. The first two exercises are performed according to the “pyramid” principle: weight increases from the first set with a decrease in the number of repetitions in subsequent ones.

Training for beginners

4. Training with an emphasis on the peak of the biceps (long head)

When you bend your elbow, the biceps contracts and its height is called the peak. The longer the head of the biceps, the higher its peak. This workout is aimed at developing the long head and increasing the peak of the biceps.

Notes

Select a weight that will allow you to reach muscle failure for the number of reps specified in the program. The workouts are built using the “pyramid” method: you add weight with each set, while decreasing the number of repetitions. Complete muscle failure should be achieved only in the last set of each exercise.

Training with an emphasis on the peak of the biceps (long head)

5. Training with an emphasis on the short (inner) head of the biceps

To achieve ideally developed biceps, you should not rely only on exercises aimed at increasing the long head. In order to shift the emphasis to the short head of the biceps, you should use different angles when bending relative to the torso.

Notes

Select a weight with which you will achieve muscle failure for the number of given repetitions in this block.

The training program involves using the same working weight for all three sets. Try to complete all the planned reps in each one (but don't stop if you can do more). You should use lighter weights on each subsequent exercise (to increase the number of repetitions).

Training with an emphasis on the short (inner) head

Training advice

When performing curls, keep your arms close to your body. If you push them forward in an attempt to lift more weight, the front deltoids will take some of the load off!

Translation and adaptation:

Many people have probably heard about such a technique in training as a superset, but it is unlikely that everyone fully understands what it is. Today we will talk about what a superset is, how it is performed and what it is needed for.

Superset, or super series, means that an athlete performs two exercises in a row without rest on antagonist muscles (located nearby, but intended to perform opposite functions).

Examples of antagonist muscles are the biceps and triceps: the first flexes the arm at the elbow joint, and the second extends it. The pectoral muscles push the arms, and the latissimus dorsi muscles pull them. There are many such pairs of muscles in our body.

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Superset and complex set

Very often a superset is confused with a complex set. Let's find out! Many people incorrectly believe that any two exercises done without a pause are a superset. Here are the differences between a superset and a complex set:

• SUPERSET = done on antagonist muscles
• COMPLEX SET = done on the same muscle

For example: a superset will be obtained if you first do a biceps curl, and then immediately a French press. A complex set - if, after curling your arms with a barbell, you do a dumbbell curl for the biceps.

Some novice athletes combine in supersets exercises for muscles that are far from each other and have functions that are completely different in their anatomy. An example of an unsuccessful combination is the combination of a squat with a barbell and a bench press. This happens due to a misunderstanding of the process that occurs in the body when performing a superset - to ensure that blood is pumped into a certain part of the body. It is impossible to pump blood into the chest and legs at the same time, and such training will be of no use. So don’t forget: only exercises for antagonist muscles can be combined into a superset.

How to perform a superset

Technically, performing a superset is easy: you just need to combine two exercises into one and perform it without rest. When one super series is completed, a short break is needed, after which a new super series can begin.

• after performing a barbell curl, you can immediately begin performing arm extensions on a block - this is an example of a superset on antagonist muscles;
• After bench press, immediately start lifting the dumbbells while lying down - this is an example of working with the same muscle group.

When you perform several supersets for one muscle group (example - biceps and triceps antagonists), the muscles in your arms will increase in volume and harden. But this is observed only for the first time; soon the muscles will shrink and return to the same volume that was before they were pumped up. An effect similar to pumping occurs.

Why are supersets needed?

The main reasons for using supersets in training:

• faster muscle recovery during training. This happens because the superset uses antagonist muscles. Scientists have found that when an already tired muscle receives a small load (for example, the biceps while working the triceps), it recovers faster. It turns out that your muscles will quickly become ready for a new approach.
• more active supply of muscles with nutrients. When you stop loading the muscle, blood begins to drain from the muscle, and with it oxygen and nutrients. But due to the fact that the muscle is activated during the next exercise in a superset on the antagonist muscle, the blood continues to actively supply nutrients.

If you do the same exercises, you start to get bored with them. The muscles get used to it, and nothing new happens to them. Supersets are a great way to add variety to your training. In addition, they save time. This is especially convenient if a person does not have enough time for a full workout and intends to conduct the lesson quickly and dynamically.

How to properly use supersets in training

When performing a superset, you should not chase weight. For any volume training, you can choose a working weight such that you can technically perform all repetitions and approaches. You can hit a lot of plates and give up after just one set of supersets. This will not have any effect. Volume training shakes up your muscles and provides them with new growth stimulation, forcing them to adapt in new ways.

It’s often not worth doing supersets: they will work worse. For one muscle group, it is optimal to perform a superset once a week or two. You and your muscles need to have time to recover, since increasing the intensity of your training using these methods puts a lot of stress on your muscles and nervous system.

In your training, supersets can be used both at the stage when you are trying to burn excess fat while cutting and losing weight, and during the stage of gaining muscle mass and increasing strength.

When cutting, you need to force the body to burn more calories than it takes in. The most important element in this is diet, but not only it. You can't do it without proper training. Training with iron uses a lot of energy, but adding supersets to your training program will help you burn energy even more intensely because you will be training more productively without pausing.

Rest between exercises in a superset

A classic superset is considered to be a superset, which is performed without rest between exercises. But there is an opinion that a short rest (30 seconds) in supersets will still not be superfluous. This is explained by the fact that thanks to a short respite, the benefits of performing exercises with a superset are preserved, but in addition to this, due to rest, the muscles have time to recover, which increases the effectiveness of the training.

In addition to training, restoration of orgasm and proper nutrition are very important. Regardless of your goal, taking sports supplements will help you achieve it faster! Visit our sports nutrition store.

What are trisets and giant sets?

There is nothing special about these scary-sounding names. A triset is simply a triple superset in which three exercises are performed in a row. A giant set differs from a triset in that more than three exercises are performed in one set. That's all the differences.

conclusions

The supersets you learned about today are a great bodybuilding technique. They diversify your workouts and make them more interesting. With their help, training becomes more intense, supersets help both increase muscle mass and achieve weight loss.

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Experienced athletes train using a completely different method than beginners who have come to the gym relatively recently. The difference in the training process is due to the natural adaptation of muscle tissue to loads. There comes a point when the usual activities simply cease to be effective, and in order to continue progress in muscle building, it is necessary to shock the muscles. Unusual training methods, including drop and super sets, help to do this.

A superset is a pair of antagonist exercises. They are done one by one without any break. Antagonists are muscles that perform functions that are opposite to each other. For the chest - this is the back, for the quadriceps - the biceps, for the triceps - extension and so on. Each of these muscle groups is involved when doing the opposite action, for example, bending and straightening the arms. These antagonists are what the superset session is aimed at.

The main advantage of supersets is the shocking effect they have on muscles that have managed to adapt to the usual loads. This quality manifests itself only when the athlete does not overuse antagonist exercises, that is, does not resort to supersets every workout.

This training method has other advantages:

1. Muscles recover much faster. If, after bench presses for triceps, performed with a narrow grip, you immediately move on to biceps curls with a barbell, then the triceps receive a slight degree of stimulation and are actively restored.
2. Accelerated growth of muscle tissue. Active loads on the working muscle group lead to intense blood flow, along with which nutrients are supplied. This process stimulates the renewal of muscle tissue, which causes an increase in muscle volume.

The benefits that supersets demonstrate are the reason for the widespread use of this type of training.

To take full advantage of supersets, you need to consider the following nuances:

• exercises should be selected similar to each other, that is, isolating “plus” isolating, basic “plus” basic;
• It is not recommended to use two antagonists that are located far from each other within one superset;
• breaks after approaches are not taken at all or very short if the rhythm has not yet become habitual;
• rest between individual blocks of supersets, on the contrary, is increased compared to the pauses that are made between regular approaches.

If an athlete sets a goal - to train his arms, or, more precisely, to achieve further progress in increasing volume, then they make a superset of:

• lifting the barbell to work the biceps;
• presses with a narrow grip to engage the triceps.

First, do two warm-up approaches. In total, you need to perform three approaches for each muscle group.

When the first block is completed, supersets give way to regular exercises, performed in three sets with 8-12 repetitions in each:

• hammers (biceps);
• extension in the simulator (triceps).

The end of the workout is a return to supersets, which literally “awakens” the muscles to grow in volume:

• barbell lifts performed with an overhand grip (biceps);
• French press (triceps).

Each muscle is worked three times. First comes the biceps, then the triceps, again the biceps and so on.

Supersets, as you can see, are quite simple to do. They allow you to avoid a plateau, which is why professionals use them during training.

The program consists of:

• Pull-ups on the bar with a wide grip (3-4X8-10);
• Military press (3-4X8-12);
• Wide grip lat pull-down (3-4X8-12);
• Seated dumbbell press (3-4X8-12);
• Bent-over barbell row (3-4X8-12);
• Swing dumbbells in front of you (3-4X8-12).

Both the military press and pull-ups are done at a normal pace. They serve to warm up. Working approaches begin with warm-up approaches. The next pair of exercises (latt row and dumbbell press) are done 1 approach at a time, alternating until there are 3-4 full cycles for each muscle group.

You can also pull the barbell and do swings with a superset, but only when you have the strength to do it. If you have to overcome yourself, it is better to work as usual. Thus, you can do either two supersets or one. The main thing is to correctly calculate your own capabilities.

A superset is performing two different exercises in a row, one set of each, followed by a long pause.

Exercises for the arms are often performed at the end of a workout, and at this time, as a rule, there is not as much energy and strength left to fully work out the muscles as at the beginning. Therefore, in order to effectively train your arms after numerous exercises, it is necessary to use high-intensity methods, such as supersets, which, by the way, are most suitable for the arm muscles. Although some champions of the past used more complex approaches in their complexes, for example, performing three different exercises in a row (triset) on a device he invented for arm training.

Even if biceps and triceps training is done on a separate day, supersets are still an excellent option, because they powerfully stimulate arm pumping and subsequent growth. This effect is difficult to achieve from simply doing the exercises set after set. Not to mention saving time, when in the shortest possible time the muscles become tired to the limit, which is what is required for a good result.

Supersets are great for the arms, as these are small muscle groups that do not require heavy weights and are worked very quickly. As for other muscle groups, such as the chest, back or legs, they are generally best trained by simply doing the exercises in a sequential manner. These are large muscles that require fairly heavy weights to work, and this approach requires time to recover. The exception is those periods when stagnation sets in and variety in training is required to refresh the muscle response. Then you can resort to various methods of increasing intensity, including supersets or. Naturally, the working weights in this case are significantly reduced.

A 2010 study, the results of which were published in a sports journal Journal of Strength and Conditioning Research demonstrated another effective side of this type of training. Athletes who performed exercises using the superset method “burned” 35% more calories within an hour than those who used the standard version of sets and rest between them. It turns out
The scheme of double exercises also has a good effect on “burning” subcutaneous fat. Although, in principle, this has been known for a long time. Many competitive bodybuilders train ultra-intensely before competition to not only add volume to their muscles, but also to show off their definition. By the way, the method of combined approaches also works well at home, in exercises that do not require additional equipment at all. It would seem that ordinary push-ups can be made into an incredibly effective movement, not only stimulating the development of the pectoral muscles and shoulders, but also influencing the promotion of metabolism, if done using the triset method. About it .

As for supersets, here is an option for training biceps and triceps:

1) Standing biceps curl (1 set) + pulley press (1 set), a total of 3 supersets of 8-10 repetitions in each approach. Rest 2-3 minutes between supersets (or as you feel)

2) Bench curls with dumbbells while sitting on an incline bench + French bench press, 2-3 supersets, 8-10 reps per set

3) Barbell curls on a Scott bench (or a similar machine) + seated overhead dumbbell press, 2-3 supersets, 8-10 repetitions in each approach.

The combination of these exercises will significantly reduce training time and achieve excellent muscle pumping and fatigue.

The question may arise, why are the exercises arranged in this order? It's simple. The first two movements open the complex. The classic standing barbell curl works best at the very beginning, when the biceps still full of strength. The downward press on the block not only works the triceps, but also effectively warms up the elbows. The second two exercises are usually best performed as number two. Incline dumbbell curls continue to provide intense stimulation to the biceps, as does the French press for the triceps. The exercises of the third stage serve as a powerful conclusion. Scott Bench Curls work most effectively when the biceps are already pre-fatigued. What is needed here is moderate working weight and “clean” repetitions that cause the muscles to burn. This can best be achieved at the end of the complex. The overhead dumbbell press is a fairly difficult exercise that must be performed only after a full warm-up of the elbows. The two previous movements also fulfilled this role.