Lifting the bar for biceps while standing or bending the arms with the bar - technique

Lifting the bar for standing biceps is the main exercise for developing strength and volume of the flexors of the arms. In terms of effectiveness in terms of working out the hands, it can be compared with a bench press for the pectoral muscles.

About the volume of biceps

Agree, the inflated biceps look much better than its absence. The shape and size of the biceps muscle are determined by many factors: genetics, physical activity, additional power loads.

Lifting the bar for biceps while standing or bending the arms with the bar - technique

With the help of training, we can remove fat from the surface of the arm, thereby exposing the muscle itself.

We can also increase its volume due to correctly performed exercises and create greater relief.

Based on its name, the flexors of the arms provide movements aimed at bending the arm at the elbow. Another function of the biceps is antagonism to triceps. The triceps and biceps between themselves are in some kind of balance, so that the hands do not jerk due to minor shocks back and forth.

In the formation of arm volume, biceps does not play a primary role.

For the most part, this is the merit of triceps (it is he who creates 70% of the volume of the arm). Therefore, sufficient attention should be paid to both muscles. Download biceps 1-2 times a week, and in no case forget about triceps (do bench press, bench press, angle, and other exercises for them). To forget about pumping the flexors and doing one bench press is also not an option.

And now let's find out how to pump the biceps with a barbell.

Technique and exercise options

Lifting the barbell to the biceps is usually done standing up. And here it’s not even about efficiency. The fact is that lifting the bar to the biceps while sitting narrow or with any other grip is not a very convenient solution. And preferably, it is only for working on Scott's bench. This is not a bench press that is made from any position.

Direct grip

Exercise for biceps with a barbell can be performed in several versions of the grip: direct and reverse, wide and narrow.

A direct grip is aimed at developing not only the biceps, but also the muscles of the forearm (a narrow grip is not used in this case). If you have ever tried such a grip, remember that the weights on the bar were less than when using the reverse grip.

Bending the arms with the barbell while standing is correctly done as follows:

  1. You can install the bar on the bar posts, lowering them as far down as possible put it on a horizontal bench. Taking it from the floor and lowering it in between sets will be inconvenient.

  2. It is theoretically possible to lift the EZ bar for biceps, but in this case it is better to take a straight bar. In general, it is believed that a curved neck is less traumatic for the flexors of the hands, but this is more likely for a reverse narrow grip. So, we take the bar and get ready for the warm-up approach.
  3. It is very important to take the correct pose: legs shoulder-width apart, elbows pressed to the body, shoulders straightened, and the pelvis laid back. For better support and elimination of unnecessary movements, we recommend that you stand with your back to the wall, and even better - to the frame of the Smith simulator.

  4. If you got up correctly, the supports will touch: the back of the head, shoulder blades and pelvis. Do not forget about the chest - it is curved forward.
  5. We take the bar with a direct grip on the natural width of the shoulders (that is, the arms are parallel to each other).
  6. Trying not to bend the wrists, we raise the bar with the force of the biceps to the maximum possible height (to the chest).
  7. We do 10-15 warm-up repetitions.

    If you took an Olympic barbell weighing 20 kg, it may be too heavy for you. If you are a beginner - do not look at others, do not envy the number of pancakes on their bar. Time and patience will lead you to a similar result.

If you decide to do the exercise without support, firmly fix your body, press your elbows to it. During the ascent, you should not make any oscillatory movements.

Only hands work, everything else, including “tossing” the barbell to the chest with the help of a swing of the pelvis - cheating and an unjustified risk of lumbar injury.

At the same time, the elbows need not be pulled back. They are located so that the shoulder is oriented strictly down to the floor.

Reverse grip

Bending the arms with the barbell while standing is most often done exactly with the back grip. This is because the muscles on the inside of the forearm are stronger than on the outside.

This means that with this grip you can lift more weight, plus it can be lifted even higher than with a direct grip.

You can take the bar with a narrow grip, or you can take the bar with the middle, with your arms shoulder-width apart so that they are parallel to each other. Raising the bar for biceps with a back grip to the chest will, accordingly, it is better to develop biceps.

Bending the arms with the barbell with the back grip is performed as follows:

  1. Find the support. In this case, it is advisable to stand leaning against the power frame, Smith, wall or wide post.

  2. Take a straight or curved bar with a back grip. When you press the weight on your legs, the palms will face the back of your legs.
  3. The grip is medium for a straight neck, or narrow for an EZ neck.
  4. By the force of the biceps, without moving the elbows in the front and back, we raise the weight to the chest. Further, using the muscles of the shoulders, you can raise the bar even higher to the neck.

    Many trainers say that lifting the bar is not enough to reach the chest, but to an acute angle at the elbow. That is, the forearms are not brought upright.

  5. We hold the bar in the upper position for 1 second.
  6. We lower the weight to the starting position, repeat the workout 10-15 times if this is the first biceps exercise for today (by the way, right if it goes first).
  7. We set the working weight and do 3 sets of 8 times to failure or 10-12 times to maintain muscle tone with low weight.

Basic mistakes

Speed ​​

You can regularly observe how beginners make lifting the bar to the biceps with a back grip ( or any barbell standing up) at a fast pace. It is inefficient and dangerous.In this style, you distort the technique, speed prevents you from doing the exercise correctly.

You can damage the biceps tendon. You can also rip off your back, as during fast execution the load will go to your lower back imperceptibly (for example, to suppress inertia when lowering the weight).

Do bending your arms with the barbell back grip or any lifting to the biceps smoothly and correctly. For greater certainty, we give the optimal execution frequency: 2 repetitions in 3-4 seconds.


When a person takes too much weight, it doesn’t matter, with a narrow or wide grip, he throws it with the help of movements of the legs, pelvis, body. Then at the upper point it is intercepted by the muscles of the hands and lowered back. As a rule, the weight simply falls to the starting position, since the student does not have enough strength to make the movement smoothly.

The moment you catch the barbell with your biceps, you can damage them. Every time you throw weight with body movements, you risk tearing your lower back. Instead of wasting energy on a specific exercise, the body is sprayed on everything except the biceps workout itself.

Therefore, cheating will not lead to a result in terms of muscle growth. Perhaps a one-time lift will be performed with an impressive weight.

But you have another goal of visiting the gym? Your actions should be consistent with your goals. Let's do the exercise in strict accordance with his technique.

Grip problems

When the biceps are strong enough to work with your chosen weight, but the wrist doesn’t, the problems begin. The wrists cannot hold a straight line between the elbow and the fist. The hand begins to bend, and the bar hangs.

Lifting the barbell to the biceps with a back grip solves this problem, but with a direct grip it is more and more difficult. If this happens, refuse a direct grip, try bending your arms with a barbell while standing with a reverse grip.

In addition, practice exercises that develop precisely grip strength.


Both bench press and weight lifting are almost always done with the same breath - exhaling effort (lifting), breathing in - returning the weight to the starting point.

Lifting the bar for biceps while standing or bending the arms with the bar - technique



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