How to swing biceps and back correctly?

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How to swing biceps and back correctly?
How to swing biceps and back correctly?

Find out how bodybuilding pros combine back and biceps workouts to achieve excellent competitive form. As before, novice athletes continue to receive questions about how to train various muscle groups. As a rule, they touch the shoulder girdle, arms and chest. Nobody likes to train legs and this is understandable. Now we will tell you how to properly swing biceps and back.

Correct biceps training

Dumbbell bench press
Dumbbell bench press

For most amateur athletes, the arms are the priority muscle group. The biceps, as you probably know, consists of two sections or heads. These departments are called quite simply: long and short. Most athletes believe that the only task of the biceps is to flex the forearm at the elbow. However, this muscle performs three tasks at once:

  • Flexion of the forearm at the elbow joint.
  • Flexion of the shoulder at the shoulder joint.
  • When the forearm is turned inward, it is turned outward, or as they say, supination.

It should also be noted that the biceps is a two-joint muscle. Another important fact is the ability of the biceps to work in three positions:

  • Medium - various flexions with the humerus along the body.
  • Stretched - bending the arms after being pulled back.
  • Abbreviated - flexion of the arms raised above the head.

This allows in some exercises to combine work in two positions at once. For example, you can do the classic barbell flexion (middle position) and then bring the elbow joints forward while continuing to bend the arms (short position). If you use dumbbells instead of the barbell when performing this exercise, then you will be able to contract the biceps even more. Stretching the muscle also offers certain benefits. For example, if you do not feel his work, then perform the exercise in a stretched position, which will make it possible to feel the muscle. There is a myth among bodybuilders about the possibility of pumping the peak or lower part of the muscle. This is impossible in practice, since genetics comes into play here.

If you decide to use a low-rep mode for training your biceps, then you should be very careful not to get injured. This is especially true when you are working on your biceps after training such large groups as the back and chest. It is much safer to use high repetition training, which will also be very effective. To increase the efficiency of classes, you can safely use supersets or dropsets. Also remember that the biceps are actively involved in the work and in the training of other groups. If you constantly put a lot of extra load on it, you can overtrain.

Correct back training

Upper block thrust
Upper block thrust

The back is a large muscle group. Any traction movement is great for training the lats. This is due to the fact that the main task of this muscle is to bring the shoulder to the body, or in other words, to extend it. However, by using a variety of movements, you will be able to engage a large number of small muscles in the work, which is also important.

When doing the deadlift in the vertical direction, if you tilt your torso, then other muscles will join the work. So, if you tilt the body forward, then the trapezoid is activated, the main task of which is to bring the shoulder blades. If you do not bring the blades together, then the deltas will be excluded from the work. To effectively work the back deltas, you need to raise the elbow joints when performing horizontal rows, spreading them slightly to the sides. It should also be remembered that the more acute the angle in the elbow joint, the greater the load on the biceps. In conclusion, it should be said that the deadlift does not involve training the broadest muscles.

How to train your back and biceps for a beginner, see this video:

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