The peculiarity of bending the arms on the upper blocks is that they need to be performed as efficiently as possible in the pumping (multi-repetitive) mode. To do this, choose a small one and perform 3-4 sets of 12-15 repetitions each.
Execution technique
- Go to the Crossover Trainer and attach the D-Handle to the ends of the top cables.
- Stand exactly in the middle of the simulator and grab the handles with a reverse grip, straighten your arms.
- With a slow accentuated effort, pull the handles to the area of \u200b\u200byour temples. At the moment, freeze for 1-2 seconds and slowly return to the starting position.
- At the end point of the exercise, your hands should be brought to the head above the level of the ears. Completely eliminate the deviation of the brushes forward or backward. Keep your head straight and look straight ahead.
- During the exercise, keep the body motionless, do not allow it to sway.
- Eliminate reflex turns of the head towards one or the other hand.
The overhead curl is a great isolation exercise for the biceps. If you are tired of the monotonous or, you may well use this movement as an auxiliary on the days.
Related videos: "Performing curls on the upper blocks"
The overhead bicep curl is an isolating accessory exercise that can be performed at the end of a workout to finish off a target muscle group.
Muscles involved
This exercise in isolation loads:
- Biceps or biceps brachii.
- Shoulder muscle or brachialis. It is located under the biceps and together with it is involved in bending the arms in the elbow joints.
Additionally involved:
- The brachioradialis muscle runs along the outer side of the forearm.
- Round pronator.
If you do the exercise correctly, no other muscles should receive a noticeable load. Contraindications for performing flexion are injuries to the elbow joints or wrists.
Execution technique
You can work on the biceps using the resistance of the cables of the block simulator in many ways. As for the top block specifically, there are two options:
- Bending the arms in a crossover while standing or sitting.
- Flexion of the arms for biceps on the block lying on a horizontal bench.
standing or sitting
Crossover bicep curl looks like this:
- Attach to the cables passing through the upper blocks, semicircular handles. Grasp the handles with a reverse grip and stand between the legs of the machine exactly in the middle. If you plan to do the exercise while sitting, place a bench between the supports and sit on it. Ideally, the blocks should be at a height of 30-40 centimeters above the level of your shoulders.
- In the initial position, the arms are slightly bent at the elbows, tense and in the same plane with the crossover racks. Tuck the brushes slightly towards you. Keep your wrists and shoulders toned throughout the movement. When they are relaxed, it is easy to get a dislocation or sprain.
- Tighten your biceps as much as possible and pull the handles of the cables towards you so that your brushes are at the level of your temples. You can also bend your wrists slightly. At the final point, linger for 1-2 seconds and slowly return to the starting position under control.
When performing the exercise, your arms from shoulder to elbow are in the same position parallel to the floor. By controlling your actions in such a way that the movement occurs only in the elbow joint, you will maximally load the target muscle group.
Biceps curls in a crossover are performed synchronously with both hands. At the same time, the body remains strictly in the center of the simulator and does not deviate from the plane of its racks.
Lying on a horizontal bench
Place a bench next to the block machine support.
- Attach a straight handle to the cable passing through the upper pulley. Grasp the handle with a reverse grip and lie on the bench with your head to the rack. Brushes can be placed shoulder-width apart or narrower - the exercise is performed this way and that.
- In the starting position, the head hangs slightly from the edge of the bench, the feet are on the floor, and the arms are slightly bent at the elbow joints. The wrists and shoulder joints are fixed, the shoulders are perpendicular to the floor.
- Tighten your biceps and pull the handle towards you to the level of your forehead, bending your arms at the elbow joints. Hold at the point of maximum tension for 1-2 seconds and smoothly return to the starting position.
- Do the required number of repetitions.
It is convenient to do bending of the arms on the block lying down because the body is in a fixed position. You can use not only the straight but also the EZ handle. To perform it, it is not necessary to have a large frame for crossovers with two racks in the hall, because only one block is used here.
Inclusion in the training program
Bending the arms on a block simulator, as a rule, is placed at the end of a workout in order to reload the biceps after completing basic exercises.
The weight used is medium or small. The muscles are already quite tired from the previous exercises. It is recommended to do 3-4 sets of 10-15 repetitions.
Isolated biceps curls are an exercise that can be done with free weights or on a machine. A very popular exercise among bodybuilders, the result directly depends on how correct the technique for performing it is. If your lower back, elbow joints or shoulders begin to hurt, then mistakes are probably made. It can be performed both sitting and standing. In the first option, the barbell will not allow you to produce the full amplitude, so it will be more rational to use dumbbells.
There are quite a few exercises for the biceps, and with all the desire to do everything in one workout, it’s impossible, so you should choose a few of them and change them after a couple of weeks. This will not allow the muscles to get used to the repetitive movements and bring good results. We note the most common and effective exercises:
- in my opinion, it is the most popular and fundamental. The bar must be taken with an underhand grip and feet shoulder-width apart. When doing the exercise, it is necessary to press the elbows to the body and minimize their movement, thereby increasing the arc of lifting the barbell. It must be raised as high as possible. It will be equally important to lower your arms to the starting position so that they are fully extended. Performing the last approaches, you can help a little with small movements of the torso.
Taking dumbbells, we immediately shift its center of gravity, for this we move our hand so that the little finger touches the inside of the disk. After that, we lower our arms parallel to the body so that the palms look at the side of the thigh. When lifting, you need to keep an even posture and bring your shoulders back. In the middle of the rise, we begin to turn our palms up. Having raised to the maximum point, try to expand the brushes to the sides as much as possible, then lower your hands to their original position until the muscles are completely stretched. When performing, it is extremely important not to raise the elbows and keep them as close to the body as possible. Don't let the trapeze help you get past the critical point. Technique must be observed if you want to benefit from this exercise.
- the bench allows you to do isolated biceps curls with a stricter technique than regular curls. Leaning your chest against the simulator, lower your arms down, while they remain slightly bent. Thus, even at the lowest point, tension will remain. Do not tilt your torso back when lifting, and when you reach the top point, specifically strain your muscles. Then lower to the starting position, in a half-bent state.
- the exercise will create the maximum height of the biceps from the inside. Often this exercise is done at the end of a workout, it will allow you to pump up the biceps.
Sitting on a bench, place your free hand on any stationary object or on your knee. Then take a dumbbell in the second hand and bend it towards the deltoid muscle. Then slowly lower the arm to its original position until the muscle is fully stretched.
- attach the free crossbar to the cable of the device. Holding it with a lower grip, we place our hands approximately shoulder-width apart. Then we lift them up until they are slightly below the chin. We constantly strain the biceps, especially at the top point. After that, slowly lower your hands down.
Isolated bicep curls on the upper blocks- this is not such a common exercise, and it is done quite difficult in a crossover. We get into the simulator, set a comfortable weight on the blocks. The arms should be parallel to the floor. We bend the forearm to the shoulder, pulling the handle of the block. Try to do the exercise at an equal pace for each hand.
It makes no sense to list all the possible exercises for the biceps. All of them are based on the basics of technology:
- In no case do not work with your elbow, always leave it in its original position.
- Press your hands as close to your body as possible and do not pull away on the rise.
For maximum convenience, it is best to stand in front of a mirror and follow the progress. Most bicep exercises are done with a barbell or dumbbell. You can resort to the use of modern simulators. The main thing is not to stop at the same exercises, constantly replenish your arsenal. On the same Scott bench, you can do exercises with dumbbells, only now the hands work separately. Constantly fantasize and develop new exercises for your body.
Block curls are an isolating exercise for tre-ni-ditch-ki bicep-sa, pos-la-yu-schee quality-honest-ven-but stretch-pull the biceps muscle of the shoulder and iso-li-ro-va-but pro-ra-bo-tat each of her bunches. Bend-ba-niya hands on the block don’t re-ko-men-du-e-sya you-half-take on-chi-on-u-shim at-le-there, s-kol-ku is exercise-not-pre-appointment-on-che-but for pro-work-bots-ki of muscles, and not for-growing-shchi-va-tion of muscle-shchi-noy mass-sy, according to -kol-ku eff-fek-tiv-but prog-res-si-ro-vat nag-ruz-ku in this case is difficult. It should be noted that the block tre-on-the-same-ry would be different, they are from-whether-cha-ut-x-me-ta-mi fik-sa- hands, the length of the am-p-li-tu-dy and, in general, can-gut from-whether-cha-t-sya according to any ha-rak-te-rice-ti-kam, but the key-che-mo-men-you in tech-no-ke in all cases are the same. It’s also worth noting that in this exercise-not-nii there’s no-about-ho-di-mo with-hold prin-qi-pa joe wei-de-ra , as in-tu-i-tion, that is, at-let-women sa-mos-then-I-tel-but cor-rek-ti-ro-vat tech-no-ku up-razh-not- niya in such a way that would feel-st-in-vat-juice-ra-sche-tion of the target-le-howl of our-cheek-noy group.
Bending of the arms on the block is recommended to be performed in a large number of repetitions, in order to “for-memory-drink” the biceps and from-be-to-reap ras-tyazh-zheniya lok -te-in-go sus-ta-va. In general, this is ca-sa-et-xia of all exercises with fixation of elbows, na-p-ri-mer, fold-ba-ny hands on the bench Lar-ri Scott-ta, but in this case, this is especially ben-but important, but, s-kol-ku, if, when you are half-not-nii, bend-ba-ny on the bench at-let maybe from a me-thread in the same way the body and remove it from the bunch, then in the block it’s not to do it in a lu-chit- sya. Greater significance also has an elbow-to-mouth, some-ry at-years must get better sa-mos-that-I-tel-but, in-so-kol-ku points of muscle strengthening in all times-whether-cha-ut-sya, which depends on the gene-not-ti-ki, so at-years should wives to be dos-that-accurately experienced in order to have a developmental neuro-muscular connection.
Work of muscles and joints
The purpose of the exercise is to isolate the biceps as much as possible, in a way, during the time you are not bending your arms on the block for-yes-whose at-le-ta jav -la-et-sya mak-si-mal-naya iso-la-tion of the two-headed muscle of the shoulder. One way or another, but nag-ruz-ku is also better fore-shoulder, is it more-less to exclude something-swarm-possible with the help of an open grip. The open grip is pre-s-tav-la-et with such a race of the fingers of the hand, when they are all on one line, that is, a big finger does not over-k-ry-va-et grip from above. Between-go-lov-ka-mi bi-tsep-sa nag-ruz-ka ras-pre-de-la-et-sya example-but equal-no-measure-but, ho-tya internal-ren -ny bundle, of course, is loaded more in a way that he himself is bigger and stronger. In addition to that, nag-ruz-ku in-lu-cha-et and bra-hi-a-fox, the function of someone-ro-go also includes fold-ba-nie ru-ki in lok-those.
Bending the arms on the block is an isolating exercise, so there is only one sus-tav ra-bo-ta-et - lok-te-howl. The iso-ro-vanity of the exercise is not related to the fact that it is not with a barbell or a gan-te-la-mi, but in the block, but with the fact that at-let fic-si-ru-et is in the same hands, except for the possibility of “chi-tin-go-vat”, in-mo-gaya se-be kor-pu-som or shoulder-cha-mi. In general, it’s the fact that at-let fic-si-ru-e-shoulders, and you-need-to-use it like that working weight , someone he can pour axes, on-g-ru-zha biceps, in a way, there are a lot of muscle-tsu ”and dos-ti-ga-yut its hyper-t-ro-fii, but in block tre-on-the-same-rah. From-here-yes-follows-you-waters: prog-res-siya on-g-ru-zok should be os-s-s-s-v-lya-at the expense of ra-bo-whose we are-shech-noy groups, in a way, at-let-women should use max-si-small weight, but this weight of at-years should be con-tro-li-ro- wat.
Bending the arms on the block - scheme
1) Sit in the simulator, straighten your back, rest your legs on the supports, fix your elbows and shoulders so that you would, first of all, be comfortable, but you-half-take exercise.
2) Take the handles of the simulator with an open grip and slightly bend your hands in your elbows, so that you feel like a biceps.
3) On exhalation, slowly and under control, start under-and-fore-shoulder up, bending your hand in lok-te-vom su-ta-ve, but you need to pull ru-ku not on yourself, but name-but up, as if trying to increase the am-p-li-tu-du movement.
4) Bend your elbows to the point of peak juice of the biceps, some-paradise on-ho-dit-sya, for example, but about that point, when at- years, bend the elbow 90 °, after something for-fik-si-rui-te ru-ki in such a-lo-same-nii on se-kun-du.
5) From the point of peak contraction, it is also under control, but 2 times behind the slower, put your hands down in the starting position, not once elbow-ti to the end, that is, the biceps is always os-ta-et-xia in the fore-same-nii.
Bending of the arms on the block - notes
1) The exercise is recommended to be performed within the amplitude and in a large number of repetitions, for example, from 12 to 20, so that the at-year-old would be able to sing from the races go-to-vat the entire stock of cre-atin-phos-fa-ta and start-up gly-co-liz.
2) It is recommended to perform the exercise inside the amplitude not only for the best pam-ping, but also in order to remove the extra load from the su-ta- wow, somehow they are sub-ver-the-same-us in the lower point.
3) In no case do bending with jerky movements and do not “throw-say-the” bar down, you should always wear full control-tro-li-ro -vat am-pli-tu-du movement-zhe-niya.
4) The exercise is best performed at the end of the tre-ni-ditch for the “up-to-biv-ki” of the muscles, since due to the pain-sho-go-whether-whether-va- re-ude-et-sya in-with-in-social-with-t-in-vat you-ra-bot-ke fact-ditch grew-that, but, at the same time, the muscle “for- kis-li-va-et-sya."
5) If it is inconvenient for you to perform the exercise with two ru-ka-mi me-ha-ni-ches-ki, then you can do it in a it’s better to sfo-ku-si-ro-va-xia on the work of each muscle, but then between the under-ho-da-mi from-dy-hat is not needed But.
Anatomy
The biceps of the shoulder is a small, but very important muscle, consisting of two heads, from-whether in length and in strength ka-for-te-lyam. Inner-head-lov-ka more-she, ho-cha and na-zy-va-et-sya-ko-mouth-koy, since-ku its su-ho-zhi-lie co-ro- Che, but, nonetheless, it is precisely it that forms the basis of the main mass of the biceps muscle. Regardless of this, la-te-ral-naya head-lov-ka bicep-sa is also very important, since, firstly, two muscles are always yes more and stronger than one, and, secondly, because of the external bunch de la biceps above. Bending hands on the block doesn’t pose-in-la-yut about-ra-ba-you-vat-head-ki bicep-sa in from-del-nos-ti, but for some reason ka-honest-ven-but for-do-va-yut their blood-view, bla-go-da-rya what-ra-zu-yut-sya fact-ry grew up in them and ras-ty-gi-va-yut-sya we-shchech-nye fas-tions , which helps to further muscle hypertrophy.
Summing up, we can say that bending the arms on the block is very effective iso-li-ru-u-shim exercise for training -ditch-ki bi-cep-sa, but use it re-ko-men-du-et-xia only experienced at-le-there. Na-chi-na-yu-shchi ka-cha-ta should be before-in-honor more ba-zo-vye exercises-non-niya, since-ku-weak-by-ne-ro- the muscle-muscle connection does not allow sfo-ku-si-ro-vat on-g-ruz-ku on the target muscle-muscle groups. The key-th-you-mi mo-men-ta-mi in this exercise-not-nii is-la-ut-sya: in-lo-lo-k-tey, fix-sa-tion shoulder-che - in-go sus-ta-va and the speed of you-full-non-exercise. Obligatory-for-tel-but you-full-nyay-bend-ba-niya honey-len-but and under-control-but, pro-ka-chi-vaya biceps, as in in-zi- tiv-noy, and in a non-ga-tiv-noy phase.
