Lifting the barbell for biceps with a reverse grip

Sports training and strength exercises are extremely varied. New exercises are constantly appearing that are aimed at working one or another muscle group. Armlifting is a relatively new sport that is actively gaining popularity.

Armlifting – literally translated from English means “lifting with your hand.” This name fully reflects the essence of the exercise. The athlete must lift a large weight with one hand, without helping himself with any equipment or free hand.

The difficulty of the training is that the entire load during the grip falls only on the hand and forearm, so they must be as developed as possible.

For armlifting competitions, as well as for training, a special projectile is used, which is called Rolling Thunder (literally translated from English - “rolling thunder,” but athletes call it “Rolling Thunder”).

The projectile is a load of varying weights, which has a round rotating handle with a diameter of 60 mm. It is with this handle that the athlete needs to lift the apparatus, demonstrating maximum grip and hand strength.

History of origin

Some athletes mistakenly believe that the history of armlifting began in 1920. According to this version, the founder of this sport is Hermann Gorner, nicknamed “The Mighty”. During his speech, he demonstrated a block weighing 330 kg, to which a handle was attached.

After Moguchy was able to lift this weight with one hand, his achievement began to be considered a world record. Subsequently, many athletes were able to break his record.

In fact, the history of armlifting began in 1993, when the IronMind training equipment company released the Rolling Thunder simulator.

Initially, the machine was used for training aimed at developing strength, and then grew into a separate sport. Perhaps the popularity of armlifting is justified by the fact that it is never possible to guess the outcome of the competition. The strength indicator in this case does not depend on the appearance of the athlete and on the degree of muscle development.

Difference between OIBDA and EBITDA

The value of OIBDA is usually compared with another English-language accounting term, EBITDA. Let's take a closer look at OIBDA and EBITDA - the difference between them lies in the indicators taken into account in the calculation. To calculate the first, it is enough to know the profit on basic operations and the wear and tear indicators of means of production. The calculation of the second is based on net profit, without payments to the budget, payments for wear and tear of equipment and interest on loans.

Calculation of EBITDA = PE - taxes - interest on bank loans.

Investors and financiers do not like EBITDA for unreliable information about profitability: depreciation and maintaining the balance of capital goods in most cases constitutes a significant and stable part of the company’s expenses, which cannot be reduced. Profit data without depreciation does not correspond to the real state of affairs.

The OIBDA ratio shows investors how much the enterprise needs to update its means of production

In this sense, OIBDA is much more visual and honest. Not using depreciation and amortization in EBITDA deprives investors of reliable data about the company's capital improvement needs and similar underlying expenses. In addition, this value includes the so-called “unstable” one-time income, which distorts the real dynamics of the company’s success.

OIBDA is a more stable indicator and is more difficult to adjust or distort. Investors consider it more reliable and reliable . It more accurately reflects the prospects of the enterprise, as it is based on operating profit and equipment wear and tear costs.

Rules

The rules of armlifting are quite easy to remember. At the same time, it will not be possible to perform the exercise without preparation, despite its apparent simplicity. During the approach, the overall physical strength of the athlete is not important, only grip strength matters.

For this exercise, you can only use original rolling produced by . Before the competition, the organizers unpack the original packaging, filming a video about the appearance of the box and the projectile itself, as well as its first use.

The order of the exercise is as follows:

Starting position - the body is straightened, feet shoulder-width apart, the projectile is between the legs.
When gripping the handle, your thumb should be on top, and all the rest should be parallel to it on the other side of the handle.
Holding the handle with any grip other than closed is prohibited.
During the exercise, your fingers should only be on the handle; you must not touch the non-rotating parts of the projectile, even by accident.
After lifting the load, the body should be completely straight
As soon as the athlete hears the judge’s command, he must calmly lower the weight to the floor; he must not throw the roller.
During the exercise, the feet should remain in place. A step to the side, even a short one, is grounds for not counting the exercise.
At armlifting competitions, the athlete is given one minute to complete the exercise. During this time, you can make several attempts to lift the weight.
While lifting the roller, you are allowed to pause its movement and then continue lifting it. However, if the weight goes down while stopping, the attempt will not count.
Magnesium may be used during competitions. However, you cannot bandage your palms.
The free hand should not touch the thigh or other parts of the body, and certainly should not help in lifting the roller.

You can study the rules and methods of performing the exercise in more detail in training videos or directly during training with a personal trainer.

BICEPS BARREL LIFT

PSHNB is a unique exercise.
One of the best for developing your biceps. Let's consider 8 methods of PSNB.

PSHNB with a wide grip.

The classic form of the exercise. We bring our elbows forward and work within the amplitude. This method works well on the inner (short) bundle of your biceps. A wide grip shifts the load to the internal beam.

PSHNB with a narrow grip.

Shifts the load to the outer beam. However, you need to take into account that the elbows are brought forward (this is the emphasis on the internal beam). This results in an increase in amplitude and a more complete development of both beams due to the extension of the elbows and a narrow grip. You get more work done. You can lift more weight by including two beams (more evenly).

PSHNB with elbows pulled back.

With this form of exercise, the amplitude is reduced, but the load is shifted to the external beam, which is very difficult to involve in work. If you use a narrow grip in such a situation, this will further emphasize the load on the external beam.

PSHNB concentrated

Typically, such curls are done with a dumbbell. However, this can be easily done with a barbell. With this form, the peak of your biceps is worked out very well, if there is a genetic predisposition. You can rest on your knees (as on the Scott bench), or you can not rest. This is good for situations where you have limited inventory.

PSHNB reverse grip

It works well on the “cushion” under our biceps (brachial muscle). It is very important not to cheat in this exercise because there is no cushioning clearance. You may tear muscles or ligaments. The brachialis muscle takes up 50 to 70% of any biceps curl, so it makes sense to work it well. Usually they do hammer bends because they are more convenient. However, if you don't have dumbbells, you can grab a barbell and do reverse-grip curls. In addition, this exercise works great on your forearms.

PSHNB sitting in partial amplitude

This form puts constant tension on your biceps because you can't rest the bar on your knees. This constant tension is great for your biceps. At the very end, you can cause death to your biceps by holding until complete failure.

PSNB according to system 21

The point is that three types of amplitude are used during one set of 21 repetitions (7 for each type without rest). • Low range – 7 reps • High range – 7 reps • Full range – 7 reps

This circuit is great at getting blood into your biceps. This works especially well at the end of a workout.

PSHNB with cheating

Cheating on the biceps is dangerous. Beginners should not do this because it requires good whole-body consistency and a good understanding of biceps involvement. Cheating is a situation where you help your body throw weight up. This makes the load lighter at the end of a set (when you don't have the strength to do a full rep), or when you're using a lot of weight to work in the negative phase. You use your whole body to help throw the weight up, and then lower it down under control. This way you can overcome heavier weights.

PSHNB + Extended Forearms

Bonus technology is popular abroad. Extending your forearms allows you to switch them off from work. Often it is your forearms that limit your achievements in PSHNB. Try straightening your forearms and it may be easier for you to finish off your biceps.

World Armlifting Association

World Armlifting Association has begun a new stage in the development of armlifting. It was created in 2010, not so much to support athletes, but to establish a new sport on the world stage. They developed their own standards and rules and became organizers of large-scale competitions around the world.

To date, several dozen tournaments have been held around the world, in which weightlifters, arm wrestlers, strongmen, wrestlers and other athletes took part. The first president of this organization was Alexander Anatolyevich Filimonov, who at that time was the president of the Russian Armwrestling Association.

Execution options

In addition to the classic version, there are several varieties of this exercise. In terms of execution, they are absolutely similar, the only difference is in the starting position.

Standing concentrated dumbbell lift

This is a more difficult version of this exercise. Which requires maximum concentration during its implementation. But we no longer need a bench for pressing. Consequently, the chances increase that the equipment we need will be free in the hall. Unlike the sitting option, we will not rest the hand with the dumbbell on the leg. This means our stabilizers, triceps and deltoids, will actively work in static tension. This will definitely help strengthen them. But at the same time there is a chance to start an unfair game. I mean throwing a dumbbell by twisting your torso. This mainly happens at the end of the exercise, when the athlete is no longer able to perform the repetitions. Or if he takes on too much weight that does not correspond to his level of physical development. Therefore, I strongly recommend that you keep an eye on this! Doing this exercise like this will only make things worse for you. It's not called concentrated for nothing. That is, our main task is to concentrate on the work of the biceps, and not just squeeze the dumbbells.

Initial position:

Take dumbbells in one of your hands (it is preferable to start with the weaker one, usually the left one).
Spread your legs wider than shoulder-width apart. And bend them at the knees a little
The body leaned forward. At the same time, the back should remain straight. No need to slouch too much.
With the elbow of our free hand, we can rest against the knee of the leg of the same name. If you want to achieve even greater stability, then place the palm of the same hand on the opposite knee.
We lower the hand with the dumbbell down so that it is perpendicular to the floor.

From this position we will do the exercise using the same method as written above.

Concentrated lift in the pad exerciser

This option is extremely rare, but still occurs. It is also performed from a standing position. Only instead of a dumbbell, the cable of a block exercise machine will act as a weight, with a D-shaped handle installed. Thanks to this, we can increase the load on the biceps, especially in the upper position. After all, now we will need to not only overcome the weight of the burden, but also the resistance force of the cable. Which will try to straighten our hand. If you don't feel your biceps working while performing concentrated lifts, then this option can help you. But it’s worth considering that the block simulator itself is popular and is not always free. Therefore, sometimes you will need to wait until it is free. Or even postpone this exercise until later.

Initial position:

Place the pulley cable in the down position and secure the D-handle.
Select the number of blocks you need by setting a limiter there.
Grab the handle and move a little to the side to tighten the cable.
We take the same position as in the standing version.
Spread your legs and lean forward. We place our free hand on our thigh, and lower the one in which the cable is held so that it is perpendicular to the floor.

These are all options that you can use in your workouts.

Bodymaster.ru recommends Fitness Trainers:

There is a lot to be surprised about at armlifting competitions. For example, a fragile girl and a skinny guy, who, as everyone thinks, cannot lift heavy weights, can win. However, their grip strength is such that they can easily lift weights that are two or more times their own.

In addition, the popularity of armlifting is due to the fact that there is no need to attend training every day. Athletes claim that to develop grip strength, just one full workout per week is enough, but it should be done using rolling or expanders from the same company. Although few athletes engage only in armlifting.

Another advantage of armlifting is the growing popularity of this sport. Lots of competitions, valuable prizes and a pleasant company of athletes - what could be a better activity?

Explanation of the abbreviation OIBDA

The accounting term OIBDA is an acronym for “operating income before depreciation and amortization.” What it is? This abbreviation is usually used to denote the value of income from operations, which includes coverage for depreciation of basic equipment and non-monetary assets. This coefficient characterizes the profitability of the organization without taking into account non-operating expenses, payments to the budget and capitalization. The calculation is based on operating profit.

The calculation reflects exclusively those expenses that are directly related to the functioning of the company: the purchase of raw materials and components, delivery and logistics costs, and compensation of employees. Thus, the OIBDA ratio takes into account only fixed expenses, which are repeated in the activities of any company. It is not subject to both bursts of one-time income and single large expenses. In dynamics it is most indicative. Therefore, it is customary to use nominal OIBDA to demonstrate the profitability of a business.

Among the advantages of this coefficient are:

Accounting for depreciation. Deductions for depreciation of means of production, although they are constant expenses, essentially cannot be considered losses, since the funds spent remain in the business.
Does not take into account exchange rate fluctuations. Therefore, it shows more realistic data on the company’s profitability over time.
Does not take into account temporary spending cuts in the form of tax breaks and any occasional non-permanent income.

OIBDA characterizes the profitability of an organization without taking into account non-operating expenses, payments to the budget and capitalization

Who besides weightlifters and bodybuilders cares about grip strength?

Even if you are not going to attend an armlifting competition, including such training in your program is extremely useful. Roller classes are useful for fans of martial arts, mountaineers, workouts and rock climbers. No other exercise will help improve grip strength or increase hand endurance.

For example, when performing various tricks on the horizontal bars, no matter how strong and flexible the athlete is, he will not be able to maintain his position on the horizontal bar longer than his hands allow.

Causes

The most important reasons why this phenomenon occurs:

market opening after a break. This is the most popular reason why GEPs may occur. In most cases, a gap occurs when the market opens after a weekend or long holiday. It occurs due to important news being released during the closing period or due to a strong gap in supply and demand;
release of important news in the economic field, due to which there is a sharp jump in price. Therefore, be sure to monitor news releases and cover positions in time;
on shares is formed due to the dividend cut-off. When the register is closed, the next day the value of the shares is reduced by the amount of the dividends;
this phenomenon may occur after clearing on futures due to visible changes in market conditions;
due to disruptions in the Moscow market, after which the market may open with a gap. This situation happens often.

Armlifting records

In Russia, the first armlifting championship took place in 2010 and was organized in Podolsk. It was at these competitions that two records were set, which to this day no one has been able to break.

Records were recorded according to the World Armlifting Association:

Men

+110 k - Alexey Tyukalov - 148 kg (own weight 123 kg) Russia-Finland (note: Absolute record)
110 k — Kulyasov Sergey — 120.5 kg (own weight 98.4 kg) Russia
90 k – Bashun Victor (Viktor Blud) – 115.5 kg (own weight 84 kg) Russia
70 k - Alexey Laptev - 100.5 kg (own weight 68.4 kg) Russia

Juniors

+90 k – Grigory Kopaigora – 103 kg (own weight 99.4 kg) Ukraine
90 k — Omelyanenko Oleg -97.5 kg (own weight 84.5 kg) Ukraine
70 k - Alexey Laptev - 100.5 kg (own weight 68.4 kg) Russia

Women

+60 k – Lyudmila Gaiduchenko – 68 kg (own weight 91.2 kg) Ukraine
60 k – Julia Dvorskaya – 50.5 kg (own weight 55.9 kg) Ukraine

Veterans (+40)

+90 k Melentyev Oleg – 135.5 kg (own weight 142 kg) Russia
90 k Khasai Khvich – 98.5 kg (own weight 89.9 kg) Ukraine

Recommendations for implementation

Don't forget that the exercise is isolated. This means that it is not designed to handle heavy weights. Therefore, there is no need to set records in it. It is better to choose a multi-repetition mode of 12-20 repetitions.
Your core should remain motionless throughout the entire execution. Forget about cheating in this exercise.
In a sitting position, you do not need to move your working hand away from your hip. And in the standing version, swing it from side to side.
When raising your arm, do not bend your wrist. This way you can injure it and at the same time reduces the load on the biceps.
You can also strengthen the biceps work a little. To do this, use supination of the forearm during lifting. That is, we rotate the hand towards the thumb.
Do not relax your hand while lowering. This way you can injure your elbow joint and there is no question of any concentration. Therefore, we must control the weight of the resistance in both the concentric (lifting) and eccentric (description) phase.
Don't relax your hand completely at the bottom. Maintain a slight fold. This will keep your biceps under constant tension.
And the most important thing!
While lifting, try to bring your forearm as close to your biceps as possible. The sharper the angle in your elbow joint, the more the biceps muscle will be loaded.

Check out each of these tips and be sure to use them when performing concentrated bicep curls.

Example of training programs

For training, two types of bars are necessarily used - with a diameter of 5 and 7 centimeters. Before starting a workout, a warm-up is mandatory, then the athlete moves on to holding the bar, holding the rolling, and finally holding the selected weight. The program and specific weight are determined for each hand separately.

The training begins for the arm that is weaker in the athlete, in order to pump it up as quickly as possible. When choosing a weight, you need to make sure it is really heavy, this is how you can increase your strength and endurance.

In addition, it is necessary to add to the program various complexes and exercises for the development of the forearms in the gym and at home. An example of a basic workout would be the following.

What muscles does the concentrated biceps curl work?

From the very name of the exercise, concentrated biceps curl, we can understand which muscle is being emphasized.

We are talking about the biceps brachii muscle.

Most people call it biceps, but the essence does not change.

This muscle has 2 heads:

Short. Which is located closer to the body. And despite the name, this head is larger in size. And the short one is the tendon.
Long. It bears most of the load. After all, when he puts his elbow forward, this head is in the most extended position. Therefore, contraction in it occurs at full amplitude. But the short one, on the contrary, with this position of the elbow shrinks a little.

This is the main muscle group for the development of which we perform this exercise. But since we are bending the elbow joint, it means that two more muscles will be involved in any case. Such as:

Brachialis. A small muscle located under the biceps. Together with him, he bends his arm at the elbow joint. Most involved in the initial phase of the movement.
Brachioradialis. Or as it is also called, the brachioradialis muscle. It belongs to the muscles of the forearm. But it is also involved in elbow flexion and hand supination (rotation towards the thumb).

And of course there are muscles that stabilize our arm and shoulder. This:

Triceps. Or the triceps muscle, the back of the arm.
Deltoid muscles. These are the same muscles that most people mistakenly call shoulders.

As you can see, even though the exercise is isolated, the body still uses a large set of muscles to perform it.

Forearm training - A

Wrist curl with a barbell while sitting on a bench, palms up

3 sets of 12-15 reps
Body part: Forearms and wrists Equipment: Barbell

Reverse grip biceps curl

3 sets of 12-15 reps
Body Part: Biceps Equipment: Block

Alternating dumbbell curls while standing with a Hammer grip

3 sets of 12-15 reps
Body part: Biceps Equipment: Dumbbells

Bend the wrists on the lower block while sitting on a bench

2 sets of 12-15 reps, forward and reverse grip
Body Part: Forearms and Wrists Equipment: Block

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You need to train your forearms at least once a week, preferably at the end of a biceps workout.

Which vultures are better

When working with light weights (initial stage), there is no difference in the bars, so they use any. The curved bar helps relieve stress on the wrists, provides a natural position for the hands, and prevents pain in the elbows that occurs when working with a standard bar. What makes the exercise more favorable for the biceps and wrists is the position of the hands, which are in a semi-pronated position, rather than in a full pronation, as is the case with a straight bar. It is clear, therefore, that it is better to use an EZ bar with heavy weights.

Video: Lifting the barbell for biceps with a reverse grip

Adviсe

Beginning armlifting athletes often make mistakes in training, which can lead to injuries, as well as incorrect execution of exercises that will not be counted in competitions.

Exercises should be performed as slowly as possible. Firstly, performing the exercise slowly will allow you to pump up your muscles as quickly as possible, and secondly, it will help you avoid injuries.

During training, the roller should not touch the leg or other parts of the body. You cannot help yourself lift the load; the projectile is lifted only by the force of the hand and forearm. Having lifted the load, the athlete must straighten up completely; only in this case will the exercise be counted by the judges.

It is also worth paying attention to the fact that the free hand should not touch any part of the body.

PSHNB | MenGen

Today we will look at the technique of performing such an exercise as lifting a barbell for biceps.

The English name of the exercise, barbell curl, reflects the essence of the movement much more accurately than the common names “biceps press” or “biceps curl.” Curl is primarily a twist, and this is how this movement is performed.

Although not a basic exercise, barbell curls are still a favorite exercise for many trainees because they work the biceps muscles. It's no secret that the size of the biceps is extremely important for many.

The desire to pump up large arm muscles pushes trainees to use too much working weight in the exercise, which negatively affects the execution technique, as a result of which the movement is performed far from the biceps.

In addition, performing variations (standing dumbbell curls, Scott curls, cable curls, concentrated biceps curls) without understanding the logic of the main movement significantly reduces efficiency.

The main function of the muscles of the biceps of the arm is not lifting a heavy object from the floor, as many people think, but lifting the body upward, as in a lift. This movement is the basic one for working out the biceps.

Since both the shoulder joint and the elbow are involved in the work of pull-ups, the advice to rigidly fix the position of the elbow when doing biceps curls is not entirely correct. Yes, this isolates the biceps muscles, but this is only important to complicate the exercise.

How to do a bicep curl

Starting position: standing straight, feet shoulder-width apart, knees in a normal, not fixed position; The grip width of the barbell is slightly wider than shoulder width, palms facing up. It is best to use a straight Olympic barbell rather than the curved versions.

At the starting point of the movement, the bar should be at the top, and not at the bottom, as many are accustomed to. You must slowly lower the barbell down, then, without stopping and relaxing the muscles, lift it up, and in this position, do an exhale-inhale cycle.

Elbow position

As we already mentioned, locking the elbows is optional, and at the starting point of the movement, when the bar is at the top, the elbows should be slightly forward. This will maximize the range of motion and increase the load.

At the bottom of the movement, the arms should not be completely straightened at the elbows, as this reduces the load on the biceps (compare with relaxing the arms in pull-ups). In addition, straightening your elbow when doing biceps curls can be dangerous.

Remember that the essence of the movement is to slowly lower the barbell down, and then quickly rise without relaxing at the bottom. You should feel that the biceps are constantly tense, and lifting the weight is carried out exclusively by its work.

The main mistake of the exercise is “cheating” - involving other muscles to perform the movement. Using too much weight causes the trainee to arch, literally throwing the weight of the bar upward, which reduces the load on the biceps.

In addition, performing an exercise with variations of curved barbells, or with dumbbells and wrist rotations (because, they say, the muscles are better pumped this way), but without understanding the logic of the movement, is a big mistake that can lead to injury.

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Finding an Alternative to Squats

This issue has its own specifics, since the selection of an alternative exercise is carried out depending on the location and severity of the injury. For example, a knee injury requires one list of exercises (unfortunately, much more modest), and a back injury requires a completely different one.

Let's face it, if you have a knee injury, your best bet is complete rest for the ligaments and joints, as there is NO way to stress the quadriceps femoris without using the function of the knee joint .

. Therefore, it would be more reasonable to either significantly reduce the weights in squats and switch to a slow and controlled execution (without fully extending the legs or “snapping” the weight on the joint) for a number of repetitions equal to 15-20. Or you can completely abandon leg training and start treating and preventing injury. Unless, of course, we are talking about knee damage. In the case of the back, it is possible to train the legs, but this must be done extremely carefully and wisely. The second option is the most correct and only correct solution (in case of a knee injury).

Adding an exercise such as extensions in a machine or leg press is extremely undesirable, since it is in them that a truly unnatural load on the ligaments and joint occurs, in contrast to the classic variation of the squat. It is advisable to perform such exercises if your knees are completely healthy. Also, if you have minor problems with your back, since the spine is practically not loaded in the same press.

By the way, on leg days, exercises such as extensions and flexions on machines can be used as a warm-up to fill the joints with blood (so, let’s say, warm them up). We'll talk about training a little below.

Quite often in comments to workouts the question is asked: “What can replace dumbbells?” Everyone has their own reasons, some simply cannot allocate funds from the budget for sports equipment, while others are still not sure that in a week the dumbbells will not go to the mezzanine to gather dust. Be that as it may, we tried to help both of them solve this issue and selected a variety of options for those interested.

We take plastic bottles of the required volume (0.5 l, 1 l, 1.5 l, 2 l) and fill them with water and/or sand. Water bottles will be lighter than sand bottles. Bottles with wet sand will be even heavier.

One of the interesting ideas seemed to be filling bottles with colored salt. Sport should be fun!