Bending arms from the lower block in a crossover. Biceps curls on a pulley How to properly perform biceps curls on a pulley

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Bending arms from the lower block in a crossover - video

Weight and reps for beginners

Load by muscle group

Description of the exercise

Main features

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

The biceps curl is an isolation assistance exercise that can be performed at the end of a workout to target the target muscle group.

Muscles involved

This exercise loads in isolation:

• Biceps or biceps brachii.
• Brachialis muscle or brachialis. It is located under the biceps and, together with it, is involved in bending the arms at the elbow joints.

Additionally included:

• Brachioradialis muscle - runs along the outside of the forearm.
• Pronator teres.

If you do the exercise correctly, no other muscles should receive noticeable stress. Contraindications for performing bending are injuries to the elbow joints or wrists.

Execution technique

You can work on your biceps using the cable resistance of a block machine in a variety of ways. As for the top block specifically, there are two options:

1. Crossover curls while standing or sitting.
2. Bicep curls on a block while lying on a horizontal bench.

Standing or sitting

The crossover biceps curl looks like this:

1. Attach semicircular handles to the cables passing through the upper blocks. Grab the handles with a reverse grip and stand between the supports 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 your shoulder level.
2. In the initial position, the arms are slightly bent at the elbows, tense and in the same plane with the crossover racks. Turn the brushes slightly toward you. Keep your wrists and shoulders toned throughout the movement. When they relax, it is easy to get dislocated or sprained.
3. Squeeze your biceps as much as possible and pull the handles of the cables towards you so that your hands are at the level of your temples. You can bend your wrists slightly. At the final point, hold 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 a constant position parallel to the floor. By controlling your actions so that movement occurs only in the elbow joint, you will maximally load the target muscle group.

Crossover biceps curls are performed synchronously with both hands. In this case, 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 support of the cable machine.

1. Attach a straight handle to the cable passing through the top block. Grab the handle with a reverse grip and lie on the bench with your head facing the counter. The hands can be placed shoulder-width apart or narrower - the exercise is performed either way.
2. In the starting position, the head hangs slightly over 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.
3. Tighten your biceps and pull the handle toward you to forehead level, bending your elbows. Stay at the point of maximum tension for 1-2 seconds and smoothly return to the starting position.
4. Do the required number of repetitions.

Doing arm curls on a block while lying down is convenient because the body is in a fixed position. You can use not only a straight pen, but also an EZ pen. 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

Curling the arms on a block machine is usually done at the end of the workout in order to reload the biceps after performing the basic exercises.

The weight used is medium or light. The muscles are already quite tired from previous exercises. It is recommended to do 3-4 sets of 10-15 repetitions.

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.

Arm curls on a block are an isolating exercise for training the biceps, postures to stretch the biceps brachii muscle and iso-li-ro-va-but pro-ra-bo-tat her every pu-chok. Bending your hands on the block doesn’t re-co-men-do-you-get-it-on-the-at-let-there, since-since it’s the exercise is intended for the pro-work of muscles, and not for the growth of muscle mass, according to - since it is effective, it is difficult to program the res-si-ro-load load in this case. It should be noted that the block three-on-the-same ones are different, they differ from the places of fix-sa- tions of the hands, long am-p-li-tu-dy and in general can be from-any-character-te-ris-ti-kam, but the key moments in technology are the same in all cases. It’s also worth noting that in this management there’s no way to stay the same Prince-tsi-pa Joe Wei-de-ra , as in-tu-i-tion, that is, at-let must sa-mos-to-i-tel-but cor-re-ti-ro-vat tech-ni-ku up-rage-not niya so that you can feel the juice of the target muscle group.

It is recommended to perform arm curls on a block in a large number of repetitions in order to “memorize” the biceps and avoid stretching the elbows -te-vo-go sus-ta-va. In general, this refers to all exercises with the fixation of the elbows, for example, bending the arms on the bench Larry Scott, but in this case this is especially important, since, if, when you are completely bent, ska-mie at-let can rip the thread from the body and remove the cord from the ties, but this cannot be done in the block po-lu-chit-sya. The position of the elbow in the mouth is also of great significance; because the points of muscle strengthening are different for everyone, which depends on genetics, so at-years should wives must be experienced enough to have a developed neuromuscular connection.

Work of muscles and joints

The purpose of the exercise is to isolate the biceps as much as possible, so that during the full bending of your arms on the block for the at-le-ta appearance -la-ma-ma-si-mal-naya iso-la-tion of the bicipital shoulder muscle. One way or another, but the fore-shoulder also receives the load, more or less excluding which is possible with the help of the open-grip. An open grip presents the same distribution of the fingers of the hand when they all rest on one line, that is, the thumb does not grab the grip from above. Between the heads of the bi-cep-sa load-ruz-ka the spread-pre-de-la-et-sya is approximately equal, although it is internal The pu-chok, of course, loads more because it itself is larger and stronger. In addition, nag-ruz-ku po-lu-cha-et and bra-hi-a-lis, the function of which also includes bending hands in elbows.

Bending your arms on a block is an isolating exercise, so the sus-tav works only one way - the lock-te-howl. The iso-li-ro-van-ness of the exercise is not connected with the fact that it is not done with a barbell or a gan-te-la-mi, and in the block, but with the fact that the at-let fixes the position of the hands, excluding the possibility of “chi-ting-go-t-ing”, help yourself kor-pu-som or ple-cha-mi. In general, it’s precisely that the at-let fixes the shoulders, and you need to use it that way working weight , which he can axle by pressing his biceps, which is why so many “feelings” “share the muscle” and achieve its hy-per-t-ro-phies precisely in block trainings. From here the following conclusion: prog-res-sion in the future must be realized at the expense of the work of our groups, that’s why the athlete should use the maximum weight, but this weight of the athlete should be controlled vat.

Arm curls on a block - diagram

1) Sit in the exercise machine, straighten your back, rest your feet on the supports, fix your elbows and shoulders so that, first of all, you feel comfortable exercise.
2) Take the handles of the exercise machine with an open grip and bend your arms a little at the elbows so that you can feel how the biceps are tense.
3) As you exhale, slowly and under control begin to lift your forearm up, bending your arm at your elbow, but you need to pull put your hand not on yourself, but upward, as if trying to increase the amplitude of movement.
4) Bend your elbows to the point of peak contraction of the biceps, which is located approximately near the point when at- years, bend your elbow 90°, after fixing your hands in the same position for a second.
5) From the point of peak contraction, also under control, but 2 times slower, lower your hands to the starting position, without opening them up elbow to the end, that is, the biceps always stays in tension.

Arm curls on a block - notes

1) It is recommended to perform the exercise within the amplitude and in a large number of repetitions, from about 12 to 20, so that the athlete has time to sing out of range. stock up on the entire supply of cre-atine-phosph-fa-ta and start glyc-co-lysis.
2) Performing the exercise within the amplitude is recommended not only for better pumping, but also to remove excess load from the body. wow, they are sure to be at the lowest point.
3) In no case do bends with jerking movements and do not “throw” the bar down, you must always be completely in control -amp-pl-tu-do movement.
4) The exercise is best performed at the end of training to “finish” the muscles, since due to the large number of re-manages to create growth factors, but, at the same time, the muscle “for- sour.”
5) If you are uncomfortable doing the exercise with two hands, then you can do it the other way, which is pos- sible It’s better to focus on working every muscle, but then you don’t need to take a breath between the two. But.

Anatomy

The biceps brachii is a small but very important muscle, composed of two heads that vary in length and strength. ka-za-te-lam. The internal head is larger, although it is called a short-mouth, since its su-ho-living short- What, but, nevertheless, it is she who forms the main mass of the biceps muscle. Despite this, the la-t-ral head of the b-cep is also very important, since, first of all, two muscles are always larger and stronger than one, and, secondly, since the external bun makes the biceps higher. Bending your arms on the block does not allow you to work the heads of the bi-cep in the distance, but for some reason ka-honest-ven-but for-li-va-yat their blood, bla-go-da-rya-what growth factors are formed in them ras-tya-gi-va-yu-tsia our-muscle-fascia-tions , which contributes to further muscle hypertrophy.

To summarize, we can say that arm curls on a block are a very effective isolating exercise for training -dir-ki bi-cep-sa, but only experienced at-let-there can use it. The na-chi-na-y ka-cha-tas should be preferred to more basic control systems, since the neuro- The muscle connection does not allow fo- cusing on the target muscle groups. The key-you-mi-mo-men-ta-mi in this control is the appearance: the position of the elbows, the fixation of the shoulders -in-th sus-ta-va and speed of you-full control. Be sure to fully bend the medical linen and under control, pro-ka-chi-vaya biceps, as in winter tive, and in the non-ga-tive phase.