Beauty

Benefit exercises

Barbell or dumbbell curls on the Scott bench allow you to isolate the load on the biceps as much as possible. The result of this exercise will be a qualitative improvement in the visual perception of the biceps. And do not be confused by the small, in comparison with the mass of the barbell, when it is standing up, the weights in this exercise, since one biceps does all the work.

By regularly performing barbell curls, you balance the development of the antagonist muscles (biceps and triceps), thereby strengthening the elbow joint, and also help improve performance in sports disciplines where arm extension is the main movement.

Technique for performing barbell lifts on the Scott bench

Correct execution technique:

1. Adjust the height of the tilt stand underneath you so that your torso is always straight when you lift the barbell. Sit on a bench, with your elbows firmly pressed against the stand. Then take the EZ-bar (this bar relieves unnecessary stress on the hands in this exercise) with a medium-width grip, so that the palms look at the ceiling, and slightly bend your elbows. This is the starting position.

2. Inhale, hold your breath and, tensing your biceps, gently lift the bar up. As soon as the forearms are in a vertical position, stop for a split second and tighten the muscles of the hands even more, after which, as you exhale, smoothly return to the starting position.

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

It is important:

Throughout the set, the body must be in a stable position, otherwise the effectiveness of the exercise will decrease, and the risk of injury will increase.

When performing the exercise, do not tear off the upper part of the hands from the bench, this reduces its effectiveness.

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 lifting phase allows you to develop a more powerful biceps effort.

Options exercises

Barbell curls for biceps. The classic version of the exercise.

Working muscles when lifting the barbell on the Scott bench

• biceps
• brachialis
• brachioradialis muscle

Alternative exercises

• Lifting dumbbells for biceps
• Concentrated bicep curls

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