HOW TO PIN LOADED PREACHER CURL ON BICEPS
Flexing your arms on Scott’s bench is a simple and effective exercise that allows you to create an isolated load on your biceps. Such a bench with a soft inclined shelf is in any fitness club.
Its design fixes the position of the shoulders and body, thereby allowing the athlete to concentrate on working out the target muscles. Mostly the exercise is performed by men, but it is quite suitable for girls. It is worth noting that the biceps on Scott’s bench can be trained with a straight or EZ bar, as well as with dumbbells or using the resistance of the lower block of the cable simulator.
When working with a straight bar, the position of the brushes is not quite natural, so it is recommended to use the EZ-bar. The same applies to the shape of the handle of the block simulator.
What do CURL ON BICEPS ?
The key advantage of this exercise is the ability to accentuate and isolate your biceps and brachialis. Benefits of doing biceps flexions on Scott’s Bench:
- Exercise leads to active muscle growth and an increase in arm volume and strength.
- It suggests a fairly large variability in terms of the choice of projectile and grip used.
- Due to this, the emphasis of the load can be shifted from the center to the external or internal head of the muscle.
- Does not create unnecessary strain on the wrists when working with a curved fingerboard.
- Allows you to work with large weights. However, in this case, you will need the help of a partner, since it is inconvenient and unsafe to take the desired position with a heavy shell in your hands.
Scott’s bench lift is contraindicated in injuries of the elbow joints. Also, if you do biceps flexion with a back grip, use less weight than in the classic version of the exercise.
Technique of execution
Pick up a weight of the necessary weight. For example, it could be a bar with an EZ bar. Adjust the height of the “shelf” to fit your height.
- Sit on a bench and place your feet firmly on the floor. Take the bar with a grip from the bottom (palms pointing up), place your hands on a shelf parallel to each other, shoulder width apart. If you are an experienced athlete and work with large weights, sit down and ask an assistant to give you a barbell.
- In the initial position, the arms are down and minimally bent at the elbows. Until the end, they do not need to be unbent throughout the entire exercise. The brush are fixed and slightly look to inward. Take a deep breath.
- As you exhale, bend your arms. At the final point, do not bring your hands to a perpendicular floor position. There should be some space between the hands and shoulders. When the forearms are upright, part of the load is lost. Hold at this point for 1-2 seconds.
- On exhale, smoothly return your hands to their original position.
An important technical point: never “throw” a projectile sharply down. At the time of extreme extension with weight, your elbows are experiencing severe tension. Avoid this traumatic effect.
Arm curl in the Scott simulator can be done not only with different shells, but also with different grips. So, for example, a narrow grip best loads the external head of the biceps, wide – internal. A grip at shoulder width affects the muscle evenly. Climbing the biceps with a reverse grip (palms on top) shifts the emphasis on the forearm muscle – brachioradialis.
Use 2–3 sets of 8–12 reps per exercise. It is recommended to combine it, for example, with barbell curl on the biceps. Curl arms on biceps is quite energy intensive, but not the main exercise. It can be done in the middle or at the end of the workout.