It is a very common fact that among men the upper body is given priority, and the beloved quadriceps, hamstrings and glutes are left in the background. You just have to take a walk through the weights room to see the chicken legs accompanied by huge biceps and lats.
Luckily, CrossFit and function training came into our lives, and there are now a whole host of people who are excited to train their posterior chain. Can you imagine being told "what's the strongest hamstring you have" one day? It will be the highlight of any athlete involved in strengthening the entire body.
However, although there is a clear tendency to train the posterior chain with deadlifts and squats, the reality is that many neglect the bench press and bicep curls. In fact, all you need to do is comment in a CrossFit box that you want to do a series of curls to make them laugh together.
Biceps matter, and not just for aesthetic reasons. They are muscles necessary for movements that we carry out in our day to day. Below I show you a routine of five biceps exercises that will make a difference and greatly improve your muscles.
Zottman's curl
This exercise is something like a bicep curl, but with a twist. This is to do a biceps curl as usual, with an underhand grip, but then we will turn the palms down (moving the hands in 180 degrees) and slowly lower the dumbbell with an overhand grip. It is an excellent not only for the biceps, but also for the forearms.
hammer curl
During this curl, keep your palms facing your torso and raise the dumbbell until your forearms and upper arms are at approximately a 90-degree angle. Make sure to keep your elbows close to your body and minimize sway by keeping it as tight as possible. It is very common that you try to raise the weight by force with the lats, in that case you should lose weight so as not to influence the movement technique.
Close Grip Pull Ups
We know that pull-ups are a complete exercise. Depending on the grip, we will obtain different implications of the muscles; so if you perform a close grip, your biceps will burn.
Bent-over barbell row
It is very common to think that rowing is more of an exercise for your back than for the biceps, but if you are rowing bent over, the biceps are active. The barbell row is great for that muscle, as you'll be able to lift considerably more weight with this movement than with a traditional bicep curl. As you pull the bar, think about bringing your elbows behind you and then hold for a few seconds before lowering the weight back down.
Farmer's walk with arms bent
Your biceps are going to burn! This exercise is something like a farmer's step, but with the arms bent. They are great not only to help improve bicep strength and endurance, but also to protect your joints. You will notice an improvement in exercises such as push-ups or pull-ups, which usually require a great deal of elbow and shoulder involvement when you have weak biceps.
Remember that you don't just need to show muscles on the beach. Strengthen them to perform better in your day to day.