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Genus. 1984 Trained since 1999. Trained since 2007. CCM in powerlifting. Champion of Russia and the South of Russia according to AWPC. Champion of the Krasnodar Territory according to IPF. 1 rank by weightlifting. 2-time winner of the championship of the Krasnodar Territory in t / a. Author of over 700 articles on fitness and amateur athleticism. Author and co-author of 5 books.

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The date: 2012-05-29 Views: 198 680

For what articles are given medals:

Core muscles - ,
Additional- shoulder
Difficulty of execution- light

Bending the arms with a barbell overhand grip - video

Weight and reps for beginners

For men: 10 - 15 reps 15 - 20 kg. 2 - 3 approaches.
For women: 10 - 15 reps 7 - 10 kg. 2 - 3 approaches.

Load on muscle groups

The load is indicated on a 10-point scale (the total load is summed up)

Description of the exercise

You won’t pump up big biceps like that, but strengthen your forearms well. In general, the exercise is necessary. It will fit well at the end of your arm workout! Try to raise and lower the bar slowly.

Main chips

1. This exercise is aimed primarily at training the forearms, and then at training the biceps. 2. The grip should be shoulder width apart or slightly narrower. If you are using curved neck, then your forearm will work a little less and your biceps a little more. 3. It is necessary to unbend the arms to the end. But to bend - not to the very end. The hand should remain slightly in front of the elbow. With this option, the biceps will be maximally tense at the top point. 4. It is advisable not to keep the elbows in place, but to bring them forward a little when lifting the barbell. But only a little. For a stronger contraction of the biceps. 5. Try not to sway or help yourself with your back or legs. This can only be done for the last 1-2 reps. The back should be straight and the shoulders pulled back. 6. Set the weight so that you can do at least 8 repetitions. 7. This exercise is perfect for the end of your arm workout. You can “finish off” both biceps and forearms in one fell swoop.

In this article, I will tell you about the exercise - lifting the barbell for biceps. reverse grip 🙂

- does not develop banks (biceps) 😀 even though it has such a specific name (probably because of this, people think so).

In fact, this exercise develops what is under the biceps ( shoulder muscle)!

Why is this muscle important?

Because when it's well developed (hypertrophied) = it pushes the biceps outward, and because of that, the biceps get bigger (more enlarged) and more peaky.

For this reason, this exercise is quite important, and I would not recommend ignoring it.

In addition to the shoulder muscle, the shoulder-radius muscle is quite actively involved in the exercise.

And why is this muscle important, many will ask? ;D

The fact that when it is well developed = your forearms will VISUALLY look healthier (muscular) due to the fact that the brachioradialis muscle is the most big muscle our forearms. And the reverse grip raise = is the best (at least in my opinion) exercise for engaging this muscle.

Lifting the bar for biceps with a reverse grip- is an ISOLATION exercise.

And in general, almost all exercises for biceps, lifting the barbell for biceps (yes, even him), lifting dumbbells for biceps, concentrated dumbbell lifting, etc. THESE ARE ALL ISOLATION MOVEMENTS (exercises), because in all these exercises ONLY ONE JOINT (elbow) is used, so they are isolated ... understand?

In order to call this or that exercise BASIC, it is necessary that at least 2 joints participate in it, and HERE (and in almost all exercises for biceps) this is IN PRINCIPLE IMPOSSIBLE, because. ONLY 1 joint works - THE ELBOW. COMPRENDO?))

However, in bodybuilding the most effective exercises(giving results) is usually called BASIC, and lifting the barbell for biceps while standing or on our today's topic - barbell curl with reverse grip, just the same, they are such exercises (effective). Therefore, it can be safely (at least, I think so) called “enough” basic exercise.

This exercise is performed with a barbell. I'm a cap, yes, yes, I know 😀 but, who doesn't know, there is different kinds rods (straight, curved, etc.). What am I leading to... this exercise much more comfortable to perform with a curved EZ neck. Yes, it is also possible with a direct one (no problems), but with EZ it will be much more convenient.

And here is a photo - a curved EZ bar (with which it is more convenient to do this exercise):

P.s. more comfortable because the forearms are more comfortable in EZ-bars, because the bar is not straight, but curved, as a result of this, there is a slight turn of the forearms relative to each other (and, accordingly, thanks to this, it is much easier to hold the bar and perform the exercise).

But, if you don’t have such a barbell, it doesn’t matter, you can do it with a straight neck. It's simple, by the way.

And so, technique.

• Grab the bar (straight or EZ) with a reverse grip (palms facing down).

What grip to take?

• The narrower the grip you use = the more you will load the brachioradialis muscle (forearm).
• The wider the grip you use = the more you take the load off the brachioradialis and transfer it to the shoulder muscle (the one under the biceps, the one that pushes it out).

If you want to develop both this and that = use medium grip(shoulder width).

• Next, place your elbows close to the body (press them).
• At the same time, the arms are fully extended at the elbow joint (FULLY).

Here is a photo that demonstrates how you should look like you (starting position):

Then, slowly, under control, lower the barbell down to the starting position FULLY EXTENDING THE ARMS IN THE ELBOW JOINT. Then repeat all the newly specified number of repetitions.

• In no case (do not throw weight, do not swing the body, etc.). This exercise is one of those where technique comes first. Remember, all movement is carried out by flexion in the elbow joint (all other muscles are strictly fixed).
• During the exercise, the elbows must be pressed to the body (body) all the time.
• Do not throw the bar (from the top position) to the bottom. Lower it slowly, under control.
• In the lower position (starting position) - fully extend your arms at the elbow joint (completely). You don't need to keep your arms slightly flexed at the elbows (we're not doing biceps curls right now, yes, we're working "inside the amplitude" while keeping the load in the biceps), but this is a different exercise - and our goal is to extend the arms at the elbow joint - FULLY! !!
• Watch your breath: as always, EXHALE ON EFFORT. Those. when lifting up - EXHALE, when lowering down - inhale.
• Don't chase big weights. of course, it must be present, because it is impossible without it, but in this exercise, excessively large weights can injure your ligaments or joint.

Sincerely, administrator.

Video: Reverse Barbell Lift

This exercise is the main one for increasing the mass of the biceps. During the lifting of the bar for the biceps, the brachioradialis muscles of the forearm are involved. The barbell curl is one of the most popular exercises among athletes. Any training program necessarily includes this exercise to build strength and volume of the biceps.

In order for such an exercise to bring results, you need to know some of its nuances and master certain techniques. Consider the main features of such an exercise.

Bending the arms with a barbell: a description of the exercise

So, during the lifting of the bar, it is the biceps muscles that take on the main load. Depending on which grip the athlete uses, muscle growth will occur in different ways.

• Upper and middle part of the trapezius muscle;
• Scapular levator;
• Muscles that flex the wrist.

The benefits of this exercise are obvious:

• In one exercise, muscle parameters such as strength, size, endurance, definition are trained;
• exercise has free weight and allows you to use free weight, and therefore the biceps will be qualitatively loaded;
• Biceps can be comprehensively worked out due to the variability of execution methods;
• The neck of the bar is chosen so that it provides a minimum load on the back.

Lifting the bar with a reverse grip: execution technique

Reverse barbell lift

In most cases, the technique for lifting the barbell for biceps leaves much to be desired. Apparently, this is due to the fact that such an exercise is common, and many athletes mistakenly believe that they know everything about it, and continue to do it with mistakes. Steps for this exercise:

1. The equipped barbell must be taken with a shoulder-width grip. Feet should also be shoulder width apart. Knees - bent, palms facing forward. Abdominal muscles- tense. That's what it looks like starting position.
2. Shoulders are motionless. The bar rises up due to the forearms and the strength of the biceps. This movement is done until the biceps contract. The bar should be raised to shoulder level and held for one or two seconds. When lifting the bar, exhale.
3. The bar slowly returns to its original position. At this time, exhalation is done.

In order for the exercise to be beneficial and contribute to the growth of mass and endurance of the biceps, it is necessary to adhere to the following recommendations:

• all movements must be done cleanly, without swinging or shaking the barbell;
• the bar should be raised as wide as possible;
• as soon as the bar reaches the highest point, it is necessary to hold it for a few seconds;
• lowering the bar should be slower than raising;
• the barbell does not need to be thrown;
• arms at the lowest point do not straighten;
• between sets, it is necessary to stretch the biceps, and it is better to start training with this exercise;
• for strength, you need to do five sets of 3-5 repetitions. For volume, 3 sets of 15-20 repetitions are enough.

Bending the arms with a barbell with a reverse grip on the bench

To do this, you need to pay attention to such stages of the exercise.

1. Sit on the bench, put your feet on the stand and take the barbell wide.
2. Raise it to face level.
3. Slowly lower the bar to its original position.

You can change the angle of the bench, the width of the grip and the range of motion. In all these cases, the load is distributed differently. When doing these exercises, you should leave the barbell in a slightly bent position. Thus, the intensity of the exercise can be ensured.

Hello, my dear readers, admirers and other good and not so personalities! Middle note, which means that a technical note is on the agenda and today we will talk about lifting the barbell for biceps with a reverse grip. After reading, you will learn all about the muscle atlas of the exercise, its technique and benefits, and in conclusion we will look at some practical aspects and determine whether it is worth including these lifts in your training program and for what.

So, take your seats in the auditorium, I give the third call, let's go!

Lifting the bar for biceps with a reverse grip. What, why and why?

I don’t know how it is in your rocking chair, but as of September, the situation in our country can be characterized by the expression “the mouse hung itself” :). This is especially noticeable on weekends or closer to them. (Thursday Friday), i.e. From Monday to Wednesday, we have enough, and then people cool off for classes and quietly score on them. Usually, autumn should be described by the expression “there is nowhere for an apple to fall”, but, apparently, apples will catch up a little later, namely, by the spring flood, when summer vacation looms on the calendar. And then crowds of newcomers will pour into the hall, what a very hot time it will be, we will wait for the thaw ... Well, okay, enough lyrics, let's do physics.

I think you are aware that one of the favorite muscle groups of novice male athletes are the press and arms. Don’t feed them bread, let them shake their belly and biceps :). And just today we will learn how to work out our hands optimally and on all fronts and an exercise called lifting the barbell for biceps with a reverse grip will help us figure it out.

Note:

For better assimilation of the material, all further narration will be divided into subchapters.

Muscular atlas

Reverse raises are one of the best movements for developing the forearms, and athletes often pay the least attention to them due to the inconspicuousness of this muscle group. The exercise is isolated, single-joint and mainly affects the brachioradialis muscle (brachiradialis). The latter is located on the lateral part of the supracondylar ridge of the humerus and is responsible for elbow flexion, pronation and supination.

Full muscle mass includes:

• target muscle - brachiradialis;
• synergists - brachialis, biceps shoulder (biceps);
• stabilizers - anterior delta, upper/mid trapezius, rotator blade, wrist flexors.

In the picture version, complete muscle atlas looks like that:

Advantages

By performing a barbell curl with a reverse grip, you get the following benefits:

• an increase in the volume of the muscles of the forearms;
• development and strengthening small muscles flexors/extensors;
• higher peak of the biceps by pushing it out with the brachialis (the muscle underlying it);
• visually larger hands;
• relative protection of elbows from injuries;
• some increase in the girth of the brush;
• in general, more toned and “toned” arms.

Execution technique

Despite the fact that the exercise belongs to the ground-air lightness class, it is necessary to strictly observe the technique for its implementation, which in a step-by-step version looks like this.

Step #0.

Grab the bar with a pronated reverse grip (palms facing down). Stand strictly upright, hold the bar down at shoulder width and place your elbows close to the body. This is your starting position.

Step #1.

Inhale and as you exhale, keeping your shoulders still (only due to the muscles of the forearms / biceps), lift the bar up until the biceps are fully contracted, and the projectile is at shoulder level. Hold this position for 1-2 account, then slowly inhale bring the barbell to the PI. Repeat the specified number of times.

In the picture version, all this disgrace looks like this:

On the move so...

Subtleties and secrets

To obtain maximum effect from the exercise, follow the tips below:

• move the projectile only due to the strength of the muscles of the biceps and forearms;
• throughout the movement, keep your elbows close to the body;
• do not plop the projectile down and slightly bring it to the bottom;
• perform the movement smoothly, slowly and under control;
• linger on 1-2 count in a shortened position at the top of the trajectory and hold the tension;
• on the early stages do not use heavy weights;
• if your wrists tire faster than the muscles of the biceps and forearms, then reduce the working weights and put the exercise first in arm training or work on strengthening the wrists (grip strength);
• always pre-warm up with an empty bar;
• when reaching heavy weights, use hand straps and an EZ bar;
• in digital terms, focus on the number of approaches 2-3 and repetitions 10-12 .

Variations

The classic version of lifting the barbell for biceps with a reverse grip is a standing version, however, the following may also occur:

• lifting the EZ bar while standing;
• lifting the EZ-bar while sitting on the Scott bench;
• lifting dumbbells standing;
• lifting at the block with a straight handle.

Actually, this is all in theory, now let's touch on some practical points.

Hammer raises VS reverse grip. What's better?

I often hear this question: “which exercise is better?”. If we take into account the brachiradialis and two target exercises for its development - and the reverse grip, then which one is the best?

As was found in the "Research Center for Exercise Physiology" (Canada), the greatest stimulation of the brachioradialis muscle occurs with a reverse grip in the middle 3/5 (amplitude) of lifting and there is not much difference which exercise (out of the two mentioned) is used. So you can incorporate both hammer and reverse curls into your arm workout.

The optimal training strategy is to set up reverse/hammer grip exercises at the end of the session, after completing the basic work in the amount 2 bicep exercises and 2-3 on triceps.

Straight neck VS EZ neck. Which to choose?

At the initial stages (when working with small weights) it doesn't make much of a difference which bar to use as the starting bar. EZ bars provide a more natural position for the hands when lifting, which helps to “offload” the wrists and avoid elbow pain that can occur with a standard straight bar. When using the EZ bar, the arms are in a slightly semi-pronated position - not full pronation - and this makes the exercise more favorable in terms of wrists and mechanical activation of the biceps, brachialis, and brachioradialis muscles of the arm. Therefore, when working with large weights, it is better to resort to using EZ bars.

Afterword

Today we got acquainted with the exercise of lifting the barbell for biceps with a reverse grip, which means that you have more tools to change yourself. Apply the acquired knowledge in practice and become better along with the project.

I'm in a hurry to take my leave, until we meet again!

PS. What exercises do you use in your hand workouts?

P.P.S. Did the project help? Then leave a link to it in the status of your social network- plus 100 points to karma, guaranteed :).

With respect and gratitude, Dmitry Protasov.

1. The arms are always in a pronated position, so the biceps are almost completely excluded from work.
2. The main part of the load goes to the brachioradialis muscle, since it does not perform a twisting function in this exercise.
3. This type of flexion works much better on the lateral part of the forearm.

Curls are very good at strengthening the wrist extensors, so the athlete's grip becomes stronger. This is very important if the athlete plans to work with large weights in the future. In addition, overhand barbell curls are often included in training for boxers, as they allow you to increase punching power.

Correct technique

At first glance it may seem that this exercise is too simple, but it is not entirely true. If you lift the bar incorrectly, you will increase the risk of nasty injury. Therefore it is necessary:

1. Take the barbell with an overhand grip, place your hands approximately shoulder-width apart.
2. The bar is at the same level with the hips. It is from this point that it begins to rise to the level of the chest. In this case, the elbow joints are bent towards themselves, but not to a perpendicular position with the floor.
3. As you exhale, the bar gently lowers to its original position.
4. When lifting weights, it is necessary to reduce the movement of the elbows. They are tightly pressed against the body of the athlete.

This exercise is always performed at the end of the workout, as it strains the muscles of the forearms very much. However, after curling the barbell, it is important to perform a wrist curl with a barbell underhand grip in order to finally "hammer" the muscles. It is enough to do 3 sets of 15 reps with a comfortable weight, and the muscles will get a good load.

Security

To protect yourself from all sorts of injuries, you need to work with a small weight. No need to immediately chase massive rods. Beginners are advised to use an empty bar or train with light dumbbells. This will help you master the technique perfectly, and also protect you from stretching your hands and elbow joints.

In no case no need to help yourself swaying while lifting. With such a movement, not only does the effectiveness of the entire exercise decrease, but it also increases the risk of injuring your back. If the back does not “want” to be excluded from work, then you need to try the same exercise, but with less weight.

In some cases, this kind of bending is performed together with a belayer. It will help you hold the bar when your muscles are completely tired, because otherwise you will have to throw it to the floor, which can injure your legs or arms.

Common Mistakes

The main mistake is "breaking" of the brushes when lifting. This can happen not only when working with a lot of weight, but even when performing an exercise with an empty neck. As a rule, this mistake is made by beginners who cannot properly hold the barbell. If the hands continue to "break", then this will lead to rapid fatigue of the joints. As for weightlifters, this exercise can be dangerous for them when they work with a lot of weight.

Some athletes begin to perform this exercise at the start of the workout, and then they complain that they cannot finish the set in a quality manner. And it is not surprising, because the muscles of the forearm begin to receive excessive stress, so they quickly get tired. Because of this, curls are usually performed at the end of a workout or in the middle of it, when the muscles will be at their maximum tone.

The bending of the arms should not be very fast or jerky.. The fact is that any sudden movement can damage the joint and on long time knock the athlete out of the usual training regimen.

Equipment

To complete the exercise, you will need a straight or W-neck, as well as discs for weighting. From additional equipment, you can use sports gloves that prevent your hands from slipping off the neck, as well as athletic belt if you are not sure that you can keep your back in a stable position.

1. You need to understand that this exercise primarily trains the muscles of the forearms, and not the biceps. For this reason, before performing bending, it is necessary to load this particular muscle group well.
2. The grip should always be shoulder width apart. If you decide to use a curved neck, then the forearm will receive less load, since part of it will go to the biceps.
3. Arms always unbend to the end, but you do not need to bend them just as well. The hand remains slightly in front of the elbow joint, which will force the biceps to tighten as much as possible at the top of the amplitude.
4. It is important to keep the elbows pressed to the body, but during the removal of the barbell, they should go forward a little. This is done for better study biceps.
5. Do not swing and push the weight with your back. Such movements are allowed only on the last repetitions, when the athlete does not have the strength left to “cleanly” complete the set.
6. If you can’t do 8 reps well, then it is recommended to reduce the weight.

Conclusion

The overhand barbell curl is a good way to complete your arm workout. This exercise effectively works out the muscles of the forearms, making them strong and resilient. This type of bending should definitely be included in the training of boxers and weightlifters working with heavy weights in the bench press.