The exercise is an isolating exercise that perfectly increases the volume and definition of the biceps. There are block exercise machines 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, a little more than an arm's length away.
- Shoulders straightened, back straight, feet shoulder-width apart.
- Grasp 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, hold it for a moment and slowly lower it while inhaling.
- Repeat the bicep curl for the given number of reps.
Muscles involved in the exercise
Features of standing arm curls from the lower block to the biceps:
- Stand as close to the machine as possible. Thus, the load on the muscles will be maximum.
- Don't lean your body back and forth (cheat) to help you pull the weight.
- Do not bring your elbows too far forward while lifting the bar.
- Do not jerk, especially at the bottom. This can injure the ligaments and 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 finishing exercise, without rest, lowering the number of repetitions and weight. At the end, to finish off your hands as much as possible, you can do
In addition to exercises with a barbell, you can also use block exercise machines to develop your biceps. The result will be worse if you work only with them, but when combined with free weights, the effectiveness will be even greater than when using only free weights.
Working on a block is suitable for giving the biceps relief and clarity, forming a visible line of separation between its two heads.
Working muscles
Shoulder biceps.
Auxiliary: brachialis muscle, muscles of the anterior surface of the forearm.
- Attach the limiter to the mark corresponding to the selected weight, attach a handle in the form of a long horizontal stick to the cable passed through the lower block - it will replace the barbell for you.
- Grab the handle with an underhand grip (palms facing you) - this way there is less chance of it slipping out of your hands. Starting position: standing with the handle in outstretched arms, the cable should be taut, the loads raised.
- The exercise is analogous to barbell curls when training biceps, and is performed in approximately the same way, with the only difference that you are holding the handle of the machine in your hands, and not the bar of the barbell. Begin to bend your elbows, pulling the handle towards your chest.
- Keep your elbows pressed to your sides at all times, although this is more difficult to do than when working with a barbell. Having bent your arms, immediately begin to straighten them back. When moving down, watch the speed of lowering your hands, do not let it be too high. Simply put, do not throw your arms down limply, make sure that your biceps are tense at all times. The exercise is performed in an incomplete amplitude; you should not fully extend your arms at the elbows at the bottom, and bring them close to the chest at the top. When bending your arms, inhale; when extending, exhale.
- Keep your lower back straight at all times, do not bend forward, rounding your spine. To keep your posture in the correct position, look forward all the time, or even lift your chin slightly. The elbows should not move apart, and the wrists should be completely fixed in the joints - this way you will avoid unnecessary injuries.
Sequence
After all the basic biceps exercises. In order to fill the biceps with blood and cause a “pumping” effect, do up to 15-20 repetitions in 4-5 approaches.
The biceps curl is a rather unusual exercise: you will have to lie on a bench and pull the handle from top to bottom.
We take the starting position
A bench will be needed, which should be placed next to the exercise machine with the upper block. You should use a straight handle and lie down so that at the top point the handle is above your head. The arms should be almost perpendicular to the body (accordingly, be in an almost vertical position). In this case, you should rest your feet on the floor and take a stable position. You need to grab the handle with your palms facing your body.
Doing the exercise
If you manage to take a stable position, then while performing biceps curls in the upper block, only your arms will work. If you have taken the correct starting position, then you only need to bend your arms while exhaling. It is necessary to extend your arms and return to the starting position, respectively, while exhaling.
But there is an important feature here that you need to pay attention to. The handle should move in a semicircle, and only the muscles of the forearms work. The shoulders should not move; the shoulder muscles perform an exclusively stabilizing function and are not directly involved in the movement itself.
This should be emphasized: if you perform biceps curls on the upper block incorrectly and include the shoulder muscles in the work, then the biceps will work much less than they could. Therefore, firmly fix the body and especially the shoulders; only the biceps should work.
Video “Biceps curl on the upper block”:
The peculiarity of arm curls on the upper blocks is that they need to be performed as efficiently as possible in a pumping (multiple repetition) mode. To do this, you should choose a small one and perform 3-4 sets of 12-15 repetitions each.
Execution technique
- Go to the crossover trainer and attach D-handles to the ends of the top cables.
- Stand exactly in the middle of the machine and grab the handles with a reverse grip, straighten your arms.
- With a slow, concentrated effort, pull the handles towards your temples. 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 your head above ear level. Completely eliminate forward or backward deviation of the hands. Keep your head straight, gaze directed ahead.
- During the exercise, keep your body motionless and do not allow it to sway.
- Avoid reflexive turns of the head towards one or the other hand.
The lat curl is an excellent isolation exercise for the biceps. If you are tired of monotonous or