Isolation exercises to build biceps and triceps muscles are among the simplest exercises in bodybuilding because only one joint is used: the elbow. However, it is very common to see in the gyms movements deformed by balances of all kinds using everything but the targeted muscles. And this is all the more traumatic on the articular level for the arms.
How to develop your biceps?
The right technique
Here is the correct technique to build up your biceps and allow them to grow. During the curl movement with the bars, you must:
- Fix your shoulders
- Lock the pelvis (abs and glutes tight)
- Bend the wrists
- Stop the movement at maximum contraction and do not try to go further (reduced movement)
- Keep elbows under shoulders
The wrong technique
If the loads are too heavy and the posture is distorted, the movement will not be effective:
- Shoulders forward
- Broken wrists
- Bust backwards
- Elbows forward of shoulders
- Shoulder movement
- Swinging with chest
Tip:
Using heavier loads does not mean better results. Isolating the biceps with a smaller load but better technique is more effective.
How to develop your triceps :
The right technique :
In order to isolate the triceps, it is necessary to control 6 areas:
- The pelvis: tighten the abs and the buttocks
- Shoulders: lock the shoulder blades and lower them
- Spine: tighten abs and spine
- Neck: keep chin up and look forward
- Elbows: rotate towards the body
- Wrists: contract forearm to maintain a neutral wrist
The wrong technique:
Trying to cheat with heavier loads than the arms can handle often puts an athlete in this inefficient position:
- Pelvis rolled up
- Shoulders forward
- Rounded back
- Neck broken
- Elbows away from the body
- Broken wrists
Tip:
Do not let the elbows move away from the body during the effort and make the movement towards the ground and not towards the thighs.
