Beauty

Benefit exercises

Performing dumbbell lifts performed on the Scott bench allows you to maximize the load on the biceps. This feature of the exercise allows you to use it in targeted work to improve the shape of the biceps, especially the lower part and head. Also, the lifts in the Scott bench have a positive effect on the relief of the arms, highlighting and emphasizing the biceps of the shoulder against the background of others.

Like other exercises for biceps, dumbbell raises will improve athletic performance in those sports where the biceps plays an important role, such as gymnastics, boxing, wrestling, tennis and others.

Scott Bench Dumbbell Raises

Dumbbells can be lifted with one hand, or simultaneously with both hands. Simultaneous lifting is considered more efficient, for two reasons. Firstly, in this case, the body is in a more stable position, which increases the safety of the exercise, and secondly, the load is not shifted from the biceps to other muscles. If for some reason you work with one dumbbell, you must firmly fix the straight, stable position of the body, otherwise everything will end in injury.

Correct execution technique:

1. Adjust the height of the stand so that the torso is always straight when lifting the dumbbells. Sit on a bench, with your elbows firmly pressed against the stand. Then take the dumbbells in both hands, so that the palms look at the ceiling, and slightly bend your elbows. The distance between the hands should be shoulder width apart. This is the starting position.

2. Inhale, hold your breath and, tensing your biceps, gently lift the dumbbells up. As soon as the forearms are in a vertical position, stop and tighten the muscles of the hands even more. Then, as you exhale, slowly lower the dumbbells back to the starting position.

3. After a minimal pause, perform the next repetition.

It is important:

While performing the exercise, do not tear off the upper part of the hands from the music stand.

Lowering the dumbbells down, do not fully straighten your arms in the elbow joint.

Throughout the exercise, fix the angle at the wrists. Turning the brushes, you risk injury.

Throughout the set, the body should be in a stable position, for this, rest your feet on the floor and tighten your lumbar muscles. Otherwise, the effectiveness of the exercise will decrease, and the risk of injury will increase.

At the bottom point of the movement, do not unbend your arms to the end, this increases the load on the elbow joints and is fraught with injury.

Holding your breath in the heavy phase of the lift will allow you to develop a more powerful biceps force.

If you hold the dumbbells so that your palms are facing each other, then the load on the brachialis will increase.

Options exercises

• Standing dumbbell curls for biceps.
• Sitting dumbbell curls.
• Lifting dumbbells for biceps, sitting on a bench with an inclined back. In this position, the elbow constantly remains behind the body, while both heads of the biceps are fully stretched, and when the dumbbell lift begins, all the tendons are in a tense state. This increases the effectiveness of the impact on the biceps.

Working muscles when lifting dumbbells on the Scott bench

• biceps
• brachialis
• brachioradialis muscle
• round pronator

Alternative exercises

• Barbell curl for biceps
• Concentrated bicep curls

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