Gym equipment that will allow us to focus correctly the work on the biceps without falling into the common errors of the curl with the bar stopped and avoid the typical traps of that exercise and future injuries.
You can train with a straight bar as well as with the EZ bar or even a hand with a dumbbell, which gives a certain versatility.
However, if we do not execute the exercise correctly, they will not be pure goodness. We must be aware of the movement we are making to avoid injuries from poor execution which could even produce tendinitis.
Due to the inclination of the bench, the tension on the muscle will be very important during the full extension of the forearms. For this reason, we must warm up the muscles well before carrying out the exercise and start working with moderate loads avoiding reaching the maximum extension of the forearm.
HOW TO DO THIS EXERCISE?
- We sit and rest our arms on .
- Inspire and perform forearm extension.
- In the end, we hold up for a moment, exhale and proceed to descend the bar in a controlled way (simple? read the advice below).
TIPS FOR TRAINING THE ARMS WITH THE CURL ON A SCOTT BENCH
Let’s see a series of tips to make this arm exercise more effective and efficient:
The arms must remain pressed against from the beginning to the end of the movement. If the elbows are left out the movement becomes easier thus reducing the effectiveness of the exercise.
Angles: There are usually two support positions. When using the inclined position, the range of motion is slightly reduced. This makes the exercise less difficult.
The EZ bar should be held with hands in supination, slightly less than the width of the shoulder. But shoulders, elbows, and wrists should be in the same plane. Make sure the position is comfortable with the length of the arms.
Hands further apart increase the participation of the short portion of the biceps. Conversely, the more the hands are joined together, the more the long portion of the biceps will be requested.
You can also do this strength-training exercise with a straight bar. In this case, the palms face upward, resulting in a stronger contraction of the biceps.
During flexion, don’t let the elbows lift: this reduces tension in the biceps, including the short portion.
Keep your feet in a stable position with shoulder-width separation. Do not “wiggle” to try to lift the load.
Bend your arms until your biceps are fully contracted, which doesn’t mean you’ll have to raise the bar to your chin.