I believe everyone is very familiar with barbell, because the barbell is a very common piece of equipment. Of course, the barbell has many functions and uses. So how to use the barbell? It’s good to train arm muscles. I believe some people still know how to train them. So, what’s the best way to train your arm muscles with a barbell? Let’s find out together below!
Narrow grip barbell press
Lie on your back on a bench with your feet flat on the ground to maintain your balance. Hold the middle of the bar with both hands, with a narrow grip and a palm-width apart. Fix your elbows, place the bar in front of your chest, and then clamp your upper arms close to the sides of your body. Use the contraction of your triceps to fully straighten your arms. Hold the bells with your arms straight and support them above your shoulders.
Slowly bend your arms and lower them until the bar touches your chest, then push up to the starting position and repeat the exercise. Pay attention to the difference between wide-grip and narrow-grip: the wide-grip bench press mainly exercises the chest muscles, developing from the inside to the outside; the narrow-grip bench press mainly exercises the triceps brachii.
Barbell curl
Hold a dumbbell in one hand, place it on your thighs, and lie flat on your back on the flat surface. With arms extended, dumbbells at sides, palms facing thighs.
Close your arms to your torso, tuck your elbows in, and slowly lower your arms as close to the ground as possible. When you reach the limit of your downward movement, keep the position of your upper arms unchanged. This is the starting position of the movement.
Lift the weight while bending and turning your wrists so that your palms face upward. Continue to bend your arms upward until your biceps are fully contracted. Squeeze your biceps and contract at the top for a second, then slowly return to the starting position.
Barbell neck arm extension
Sit back on the pastor's chair with the lower edge of your shoulder blades against the seat, or sit at the front of the bench; if you are in a standing position, you are required to stand upright and do not sway during the movement.
Action process: Hold the barbell above your head, straighten your arms, but do not lock your elbows, and your upper arms are just outside your ears; bend your elbows and slowly lower the barbell behind your neck, stopping when your forearms are just above the ground Parallel position; pause briefly, then use your upper arms to lift the barbell back to the starting position. repeat.
The direction of the elbow joint must be kept forward whether during movement or recovery. Otherwise, not only will the triceps not be exercised, but the elbow joint will be easily injured.
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