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Biceps folding lever (rod) is basic, isolated, pull exercise for double-headed mishnichni muscles. It is a folding of the hands in elbows and other joints remain stationary. Different types of levers, each of which gives the performance characteristics.

The exercise is suitable for beginners, intermediate and advanced fitness and bodybuilding enthusiasts. Trainees to condition and tone can derive functional benefits from its inclusion in the program. It is important for beginners to remember that the burden should be increased only when the equipment is completed with less weight.

Contraindications

Trainees who have shoulder injuries, shoulder girdle, elbow, wrists, forearms and waist, should perform the exercise with caution. People with disc hernia can perform exercise leaning against the wall.

Involved muscles

Dynamite
Two-headed muscle armpits, biceps (Biceps brachii)

Synergists
Brachialis anticus
Brachioradialis

Extras and dynamic stabilizers
Shoulder muscles, front head (Deltoid, Anterior)
Predmishnichna muscle (Wrist flexors)
Trapezoid muscles, upper and middle part (Trapezius upper and middle)
Lift the blades (Levator scapulae)
Right abdominal muscle (Rectus abdominis), in upright position performance
Obliques, in the exercise with only one hand
Long dorsal muscles (Erector spinae), in sitting position on a bench or unilaterally implement with one hand
Gluteus maximus, in upright position performance
Quadriceps, in upright position performance
Calves (Gastrocnemius), in the upright position of performance in the performance of sitting on the floor
Large breast muscles (Pectoralis major), while performing with just one hand

Options

Collapse of the type of grip, the width of grip and handle
Begins with - loads of flexor forearms, slight emphasis on internal heads.
With polupodhvat with EZ bar - power grip, includes more brachioradialis.
In parallel grip - power grip involves largely brachial and Brachioradialis.
With a narrow grip - elbows are wider than the wrists, the focus is on foreign chapters.
With shoulder grip - with elbows and wrists in a wide, this is the ideal width for power performances. There is no specific focus, the load is evenly distributed.
With a wide grip - elbows are inside the wrists. Clear focus on internal heads.
With dynamic grip - options are many and various combinations. Specific options will look in the future in separate articles.

Method of execution

Preparation and implementation
Load lever to the desired weight, put the clamps.
Pull the lever on the bench with the whole body, lean slightly forward and tighten your stomach.
The legs are open and firmly on the floor. Pull the shoulders back and squeeze your shoulder blades into each other so as to allow free movement of the shoulders forward.
Slowly bend your arms without changing the position of the elbows, keeping upper arms vertical.
After complete folding of the hands in elbows, slowly return to the starting position.
Repeat until the complete series.

Recommendations
Fold in the elbows, as you strive to move as soon as less spine, shoulders and shoulder girdle.
Not too far from the boom line of your body, remember that fold and not lift!
If you choose to use false movements, consider what type chiyting to use: max with pelvic assist with backbone (swish back), shoulder rotation and / or squat to overcome the critical point. Train chiyting movements with light weights, do not try to learn them the hard way, ie by trial and error.
Expand the end, unless you are looking for partial executions.

Relevance

Biceps folding bar is a fundamental exercise for two-headed muscle armpits, so almost always present in the fitness and bodybuilding training schemes for amateurs. Usually between two separate programs trainees rotate its variants (grip). More rarely found it to be removed from the top spot in favor of bitsepsovo folding dumbbell biceps or folding the bottom pulley.

In power-conditioning methods bitsepsovoto folding bar is often seen as the only and sufficient isolation exercise for biceps. In power-conditioning training schemes similar type isolating movements of small muscle groups are secondary. The location of the biceps fold similar scheme at the end of training.

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