Want to have big biceps? Learn how to do the most popular arm exercise in bodybuilding. We reveal the technical secrets of execution. The Scott Bench is present in any gym and enjoys decent popularity among athletes. Since men pay special attention to pumping their hands, this simulator can be safely called a man's.
Scott's bench curl belongs to the group of isolated movements and is designed to pump the biceps. When using this simulator, you exclude various swinging of the body, and the main load falls on the biceps. Brachialis and brachyradialis also take part in the work. The wrist flexors are used as stabilizing muscles.
Using a Scott Bench when doing arm curls gives you the following benefits:
- Maximum bicep isolation.
- Swaying of the body is excluded, which increases the load on the target muscle.
- Physical indicators are effectively increased, and there is an active growth of muscle mass.
- The ability to use different variations of movement.
- The stress on the wrists is minimized.
How to swing biceps on the Scott bench?
Although movement is difficult to classify as technically difficult, beginner bodybuilders very often make mistakes, thereby reducing the effectiveness of training. Thus, it will be very useful to dwell in detail on the technical aspects of the exercise.
First, you need to customize Scott's bench for yourself. Use the EZ bar to perform the movement, gripping it about the width of your shoulder joints. The palms should be directed forward and slightly tilted inward. The back should be flat and the arms should be parallel. Rest your feet strongly on the floor, which is also important. Lower the projectile while inhaling, while unbending the elbow joint and thereby stretching the biceps as much as possible. As you exhale, lift the projectile to the level of the shoulder joints. At the top of the trajectory, a short pause of a couple of seconds must be sustained.
Now we talked about the classic version of the biceps work on the Scott bench. At the same time, this movement has various variations. For example, you can use a straight bar or dumbbells, do reverse curls with a barbell, or use a cable machine. As with any movement, Scott's bench curls have their own subtleties. Let's take a look at them as well:
- In the lower position of the trajectory, it is impossible to fully unbend the arms.
- It is best to use an EZ fretboard.
- Make sure that the elbow joints do not come off the surface of the bench.
- Contract the target muscle as much as possible at the top of the trajectory.
- Make sure that the hands do not bend towards you during the movement.
You can also use different types of grips when performing this movement to shift the emphasis of the load on different parts of the muscle:
- The standard grip involves both sections of the biceps.
- When using a narrow grip, the load is shifted to the outer section and you should reduce the working weight of the projectile.
- With a wide grip, most of the load falls on the inner section, and you can increase the weight of the weights.
Although the biceps are a small muscle group, you should work them out from different angles, use all kinds of grips, and use different types of equipment. This will allow you to maximize muscle loading and get the best training results. However, this applies to all muscle groups, not just the biceps.
Denis Borisov will tell about all the intricacies of biceps training on the Scott bench in the following story: