Block exercises for biceps. Biceps curls

25.01.202127.05.2017

Bending the arms on the lower block- an exercise in which the load is approximately the same in all phases of the exercise.

Borrow initial position - standing facing lower block. Grab the handle or bar with an underhand grip.

Take a breath. Bend your arms at the elbow.
Breathe out.

Important: in this exercise, the difficulty can be adjusted not only by the weight of the block, but also by the distance from the simulator - the farther you go, the harder it is to perform the exercise (within reasonable limits).
When doing lower block curls, you are tempted to help yourself with your back. The back must be kept straight. If you feel that you cannot do this exercise more than 7 times, reduce the weight of the block.

This exercise is recommended for basic exercises on the biceps. It does an excellent job with the isolated study of the biceps of the hands. Suitable for both beginners and experienced athletes. To pump up the biceps, they usually do free weight exercises first of all, these are exercises with a barbell and dumbbells. In such exercises, the load vector always coincides with the force of attraction. And when this vector passes along the arms, the work of the biceps tends to zero. This can be seen in two positions: when the arms are lowered and when the arms are bent at the elbows. Block exercises differ from free weight exercises mainly in the load vector. When bending the arms on the lower block, the load vector is directed along the cable and does not coincide with the force of attraction. At the bottom point, when the arms are straight, the load vector coincides with the axis of the arms and the biceps is relaxed, but at the top point, when the arms are bent, the load vector does not coincide with the axis of the arms and the biceps continues to be under load. If you haven't already done so, be sure to include bicep curls in your workout, no matter your fitness level. An unusual load contributes to a better study of the biceps and their growth. In addition, a variety of exercises helps prevent addiction to exercise and the associated stagnation in progress.

For convenience, you can do bending of the arms on the lower block not only with a straight handle, but also with a curved one. This will be especially true for those who complain of pain in the hands when working with a conventional handle. You need to understand that the grip in this exercise matters, and the more the palms are turned up, the better the biceps can contract. There is also a version of this exercise with ropes. In this case, the load moves towards the brachialis.

The back should be kept straight throughout the exercise, the shoulder blades should be brought together, the chest forward. You can sometimes find gym goers doing lower block curls while leaning back. This is wrong, because you are not pulling with your biceps, but with your body weight. Just like in other biceps exercises, you need to carefully monitor your elbows, they must remain static and pressed to the body. The grip should be slightly wider than shoulder width or shoulder width apart. Too narrow or too wide a grip can lead to pain in the wrists.

The exercise is insulating, which perfectly increases the volume and relief of the biceps. There are block simulators in almost every gym, so there should be no problems with performing this exercise.

Technique for performing standing arm curls from the lower block to the biceps:

Stand facing the machine, slightly more than arm's length away.
The shoulders are straightened, the back is even, the legs are shoulder-width apart.
Grab the bar with an underhand grip (palms facing up). The elbows are pressed to the body, or slightly pushed forward.
Inhale and as you exhale lift the bar up.
When the bar reaches the top point, lock it for a moment, and slowly lower it as you inhale.
Repeat the arm curl for the prescribed number of repetitions.

Muscles involved in exercise

Features of standing arm curls from the lower block to the biceps:

Stay as close to the machine as possible. Thus, the load on the muscles will be maximum.
Don't tilt your body back and forth (cheat) to help pull the weight.
Don't push your elbows too far forward while lifting the bar.
Do not jerk, and especially at the bottom point. This can injure the ligaments and the elbow joint. You need to perform the exercise slowly, controlling the weight at each point.

Bending the arms while standing from the lower block to the biceps perfectly increases strength and volume indicators. You can also perform it as a final exercise, lowering the number of repetitions and weight without rest. At the end, in order to finish off the hands as much as possible, you can perform

Greetings, dear colleagues! And today we will talk about bending the arms for biceps overhead on the upper block.

Wednesday on the calendar 18 October, which means it's time for a technical note on . After reading, you will learn all about the muscle atlas, the benefits and technique of performing the exercise, we will also find out the degree of its effectiveness and the feasibility of including it in the training program.

So, take your seats in the auditorium, we begin.

Biceps overhead curl on the upper block. What, why and why?

As you know (you know, right? :)) the AB project already has a fairly extensive technical base - the most significant and used in training exercises are considered. Most of them are familiar to you firsthand, and some you have to deal with for the first time. Most likely, our today's object of study - the exercise of bending the arms for biceps above the head on the upper block, belongs to the category "what the...?", i.e. rarely used, and that's good. For the more valuable will be our material.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Muscular atlas

The exercise belongs to the class of isolated ones and aims to work out the biceps of the shoulder.

The muscle ensemble includes the following units:

targeted - biceps;
synergists / auxiliary - brachialis, brachioradialis.

A complete muscle atlas is such a picture.

Advantages

By performing the overhead biceps curl exercise on the upper block, you can expect to receive the following benefits:

isolated study of the biceps;
bicep peak formation;
the formation of the relief of the hands;
constant presence of the target muscle in work (without switching off at the extreme points of the trajectory);
good muscle stretch in the negative/eccentric phase;
exclusion of the anterior delta from work (removal of the load from the frontal bundle).

Execution technique

Biceps overhead curl on the upper block is an exercise entry level difficulties. The step-by-step execution technique is as follows:

Step #0.

Go to the crossover machine and set the desired weight on each side of the blocks. Adjust (if the machine allows it) the height of the pulleys and make sure they are slightly above shoulder level. Taking the handles of each block in your hands, take a middle position in the simulator. The position of the arms and legs is as follows: the arms are slightly bent and parallel to the floor, and the legs are shoulder-width apart. This is your starting position.

Step #1.

Inhale and as you exhale slowly and under control, by contracting the biceps brachii, bring your hands to your head (until the forearms touch the biceps). On an inhale, return your forearms to the PI. Repeat the specified number of times.

In picture form, all this disgrace looks like this:

On the move like this:

Variations

In addition to the standard version of bending the arms above the head on the upper block, there are several variations of the exercise:

bending sitting on a bench;
alternate bending with one hand.

Secrets and subtleties

To get the most out of the exercise, follow these guidelines:

when performing the exercise, do not move your elbows, only your forearms move;
in a stretched position, do not straighten your arms completely;
bring the contraction to touch the forearms of the biceps;
carry out the extension phase slowly and under control, and the flexion phase - quickly and explosively;
during execution, do not tilt the body forward / backward, but keep it level;
breathing technique: exhalation - during flexion / contraction, inhalation - during extension / return to IP;
numerical training parameters: number of sets 3 , the number of repetitions - 12-15 .

With the theoretical side finished, now let's look at some practical points.

Biceps overhead curl on the upper block - effective exercise for the biceps brachii?

Research data (American Council on Exercise, University of Wisconsin, USA, 2016 ) in terms of electrical activity among the eight most popular exercises for biceps showed the following results:

concentrated lifting of a dumbbell for biceps - 96 ;
pull-ups reverse grip – 81 ;
bending the arms on the upper block - 81 ;
bar lift (EZ bar) wide grip – 75 ;
bending the arms on the Scott bench - 68 .

Conclusion: bending the arms on the upper block is one of the best exercises to work out the heads of the biceps. In addition, unlike its "brothers", it has an important unique property - the creation of constant tension in the target region, which allows the muscle to work without shutting down at extreme points, thereby creating best effect pumping.

How can a girl not pump her hands?

I don't want hands like a man's, how can I not pump them over? - such a question very often comes to the mail of the AB project. I must say that this is a very valid question, and here's why. For the most part, trainers in the gyms are men, and when forming an exercise scheme for girls, they “stick” the exercises that are closest to them. Often this is barbell curls on the Scott bench.

This approach - to select male exercises for female purposes, is not entirely correct, therefore, young ladies should ask / demand from their mentors to include more isolated, block-lever exercises in the PT on their hands.

Actually, we have finished with the content part, let's summarize.

Afterword

Biceps overhead curl on the upper block is a rare, but very effective (especially for girls) exercise for working out the biceps of the shoulder. If you have never used it in your PT until now, then be sure to try it, otherwise why did we write this article :).

That's all, thanks for the pleasant company. See you soon!

PS: Do you have blocks in the hall? Do you use?

PPS: did the project help? Then leave a link to it in the status of your social network - plus 100 Karma points guaranteed :)

With respect and gratitude, Dmitry Protasov.

The biceps or biceps brachii is a fairly large muscle group. It is located in the area of the front surface of the shoulder and plays essential role during elbow flexion. Exists a large number of exercises that will help develop this muscle group. By doing bicep curls on the upper block, you can develop the muscle in isolation, this will increase it in volume, make relief, and also increase strength.

The biceps of the shoulder can be effectively developed not only with the help of dumbbells and barbells. Many athletes very often exercise on a block simulator, the so-called crossover. Thanks to him, you can pump the target muscle group in isolation, as well as work on the relief. The crossover bicep curl is done by both experienced bodybuilders and beginners because it is quite simple and safe. It is very important to work technically correctly, and also to practice without cheating. All necessary movements perform only thanks to the efforts of the target muscle group. There are several variations of pumping the biceps in the simulator.

To perform this sports element, you need a regular horizontal bench:

Put a bench near the simulator.
Lie down on the bench with your head to the upper block.
Take the special handle with both hands. The grip is reverse and wide enough.
Starting position - arms are straightened up, the gaze is directed forward.
Exhale - pull the handle to the forehead. Keep your biceps in constant tension. Inhale - return to the starting position.
Do a couple of reps.

Watch your elbows, they should not walk to the sides. Set the upper block to a comfortable weight, work in comfortable conditions. Shoulders should remain static. Approximately 8-12 repetitions of this sports element are enough. The number of sets depends on the main goal training process.

This is another popular movement that can be done with the block machine. It is most often done at the end of a workout:

Set the desired weight on the blocks on the right and left side.
Stand firmly in the middle of the machine. Take special handles in straightened hands. Keep your back straight.
As you exhale, tighten your biceps, and then pull the weight towards your head.
Return to starting position.
Perform the required number of repetitions of the exercise.

You can work with your right and left hands alternately. Thus, the athlete will be able to effectively pump not only the biceps, but also the brachioradialis muscle. This exercise is best suited to fairly experienced athletes.

This movement is perfect for both professionals and beginners. It is very similar to the classic version of the dumbbell exercise.

Sit on a bench facing the simulator and take the handle;
Rest your elbow on your knee;
Inhale and as you exhale, pull the handle so that it almost touches the front delta;
Return to starting position.

Do not fully extend the elbow, otherwise it may lead to injury. Concentrated bicep curls are a fairly difficult exercise. It is very important to perform all movements technically correctly. You must work only with the help of the efforts of the biceps, do not make sharp jerks. The trunk should be in static position. Concentrated curls contribute to the formation of the peak of the biceps. You can also exercise while standing.

What to add to your workout?

If you only work in the crossover, you will not fully work out the biceps muscle, so be sure to include the following exercises in the program.

Works well not only target muscle, but also shoulder muscle, as well as all the muscles of the forearm.
Take sports equipment in hand, grab the reverse. Keep your back straight. The torso must be in a static position at all times.

With the help of the efforts of the biceps of the shoulder, begin to bend your arms at the elbows.
Fix the position of the elbows.
Take a short break at the top of the movement.
Return to starting position.

Bending the arms with a barbell requires special technical skills. Very often in gyms you can see a picture of how an inexperienced athlete is trying to raise Weight Limit, while the technique when bending the arms with a barbell suffers very much. No need to hang a huge amount of pancakes on a sports equipment during barbell lifts for biceps. Beginners at first can exercise even with an empty neck. Or, if you're doing dumbbell curls, take the lowest possible weight for you to work on the technique first.

Sit on a bench, you should be comfortable and comfortable.
Pick up not very heavy dumbbells, you need to determine the working weight yourself.
Simultaneously raise the right and left hand up, turning the brushes towards you.
Slowly lower the dumbbells down while keeping your elbow fully extended.

You need to do bending the arms from dumbbells to biceps in a slow rhythm. Some often work with the right and left hands alternately. Use dumbbells of different weights if you have a large imbalance in the development of arm muscles. One of the most popular bicep curls with dumbbells is considered.

How to make a training plan?

To achieve a certain result, it is necessary to draw up a high-quality training program. In one lesson, you can work out not only the biceps of the shoulder, but also others. muscle groups. When drawing up a training plan, you need to take into account your individual characteristics. Effective program may include the following exercises.

Name of the exercise	Number of approaches	Number of repetitions	Notes
Reverse pull-ups	2	Max number of times	Do it at the end of your workout
Barbell curls	4	8-12	You can also use dumbbells
Concentrated Curls	4	10 for each hand	A technically difficult exercise that can be replaced
Bending the arms above the head on the upper block.	3-4	12	Performed using a block simulator

Do these exercises once a week. During this time your muscle fibers will be able to recover well. A qualified specialist will help you to create a better training program. It is also important to follow a proper diet and consume plenty of protein and complex carbohydrates. Before each workout, the athlete should warm up well.

Take into account the fact that ideal program for pumping the biceps muscle of the shoulder does not exist. Each person is an individual. You have to find the right lesson plan by trial and error. Watch how your body reacts to a particular exercise. Within a few weeks after the start of the training, you will notice the first changes. Muscles will become much larger and more voluminous, and your strength indicators will increase several times.

Already from the name of this movement it becomes clear that the targeting muscle is the biceps. Also, besides him, the shoulder muscle (brachialis), round pronator and brachioradialis muscle take part in the work. With strict observance of the technique of performing the movement, the main load will fall on the biceps. The movement should not be performed if there is damage to the elbow joint or wrist.

How to properly perform biceps curls on the block?

The exercise can be performed in a crossover in a standing or sitting position, as well as on a horizontal bench lying down.

How to do crossover curls?

First you should fix the semicircular handles on the simulator. Take them with a reverse grip and position yourself strictly in the center of the simulator. It is desirable that the blocks are located about 30 or 40 centimeters above your shoulder joints. bend slightly elbow joints, while the hands should be located in the same plane with the racks of the simulator.

Turn the brushes slightly towards you and try to maintain tension in the muscles throughout the movement. shoulder girdle and wrists. If this advice is ignored, then the risk of joint dislocation will increase significantly. Straining your biceps, begin to pull the handles towards you until the brushes are in the temple area. In this position, you should pause for one or two seconds.

Make sure that during movement, the arms from the shoulder to the elbow joints are in the same position, namely, they are parallel to the ground. This will eliminate other muscles from work and improve the quality of the target muscle.

How to perform curls on a horizontal bench?

Place a bench near the machine support and attach the straight handle. Take a supine position and take the handle of the simulator with a reverse grip. It is necessary to position your head towards the rack. Rest your feet on the ground, and your head should hang slightly from the bench.

Lock your wrist and shoulders, making sure that shoulder joints were perpendicular to the ground. While tensing your biceps, begin to pull the handle in the direction of your forehead, while bending only the elbow joint. In the extreme position, you must pause.

This version of the exercise for training the biceps on the block is very convenient, since the body is located in a horizontal plane and is fixed. Instead of a straight line, you can use an EZ handle.

We have already said that this movement must be performed in the final phase of your session. You should not use it as the main one, as it will be more effective after basic movements. You should also use a small or average weight, since the muscles were already very tired during the previous movements. Do 3 to 4 sets of 10-15 reps each.

The most common mistakes when training biceps

For some athletes, it is quite difficult to perform this movement with full amplitude. As a result, they do not fully extend their arms in the lower position of the trajectory, this is a rather serious mistake, since it does not allow maximum loading of the target muscle.

If used big weight, then the athlete's body may begin to sway, which as a result significantly reduces the load on the biceps. Try to keep your body straight or do the movement on a bench. Only a slight deviation of the body back is allowed, but not to the sides or forward.

If, when performing other movements on the biceps, when performing flexions on the block, the elbow joints remain mobile. At the same time, they should not sway, but only slightly forward in the upper extreme position is allowed. It is also necessary to ensure that the exercise is performed by muscle strength, and not due to the movement of the brushes.

As with any movement, you need to carefully monitor the technique. Of course, this primarily concerns beginners, who are often in a hurry to progress the load without fully mastering the movement. You must understand that only a technically correct movement can benefit you. Moreover, if you violate the technique and at the same time use big weights, then the likelihood of damage will increase dramatically. Only by performing the movement for the biceps on the block is technically competent, you can get the desired result.

Check out the technique of training biceps on a block simulator in this video: