Scott's Bench Arm - Focusing on the Biceps

Scott's Bench Arm - Focusing on the Biceps

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The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team. .

Bending the arms on Scott's bench is a simple and effective exercise that allows you to create an isolated load on the biceps.

Such a bench with a soft inclined shelf is in any fitness club. Its design fixes the position of the shoulders and body, thereby allowing the athlete to concentrate on working out the target muscles. Mostly the exercise is performed by men, but it is quite suitable for girls.

It is worth noting that the biceps on Scott's bench can be trained with a straight or EZ bar, as well as with dumbbells or using the resistance of the lower block of the cable simulator.

When working with a straight neck, the position of the brushes is not quite natural, therefore, it is recommended to use the EZ-bar.

The same applies to the shape of the handle of the block simulator.

Scott's Bench Arm - Focusing on the Biceps

What give flexion?

The key advantage of this exercise is the possibility of accented and isolated study of biceps and brachialis. Benefits of doing biceps flexions on Scott's Bench:

  • Exercise leads to an active increase in muscle mass and an increase in the volume and strength of the arms.
  • Assumes quite a lot of variability in terms of the choice of shell and grip used. Due to this, the emphasis of the load can be shifted from the center to the external or internal head of the muscle.

  • Does not create undue strain on the wrists when working with a curved fingerboard.
  • Allows you to work with large weights. However, in this case, you will need the help of a partner, since it is inconvenient and unsafe to take the desired position with a heavy shell in your own hands.

Scott's Bench Arm - Focusing on the Biceps

Lifting the barbell on Scott's bench is contraindicated in injuries of the elbow joints. Also, if you do biceps flexion with a back grip, use less weight than in the classic version of the exercise.

Technique

Select the projectile of the desired weight. For example, it could be a bar with an EZ bar. Adjust the height of the "shelf" to your height.

  1. Sit on a bench and place your feet firmly on the floor. Take the bar with a grip from the bottom (palms pointing up), place your hands on a shelf parallel to each other, shoulder width apart.

    If you are an experienced athlete and work with large weights, sit down and ask an assistant to give you a shell.

  2. In the initial position, the arms are down and minimally bent at the elbows. Until the end they do not need to be unbent throughout the entire exercise. The brushes are fixed and tucked a little inward. Take a deep breath.

  3. As you exhale, bend your arms. At the final point, do not bring your arms to a position perpendicular to the floor. There should be some space between the hands and shoulders. When the forearms are upright, part of the load is lost. Hold at this point for 1-2 seconds.

  4. On inhalation, slowly return your hands to their original position.

Important technical point: never “throw” a projectile sharply down. At the time of extreme extension with weight, your elbows are experiencing severe tension. Avoid this traumatic effect.

Scott's Bench Arm - Focusing on the Biceps
Using the EZ neck.

Different grip

Arm curl in Scott's simulator can be done not only with different shells, but also with different grip. So, for example, a narrow grip best loads the external head of the biceps, wide - internal. A grip at shoulder width affects the muscle evenly. Climbing the biceps with a reverse grip (palms on top) shifts the emphasis on the forearm muscle - brachioradialis.

Scott's Bench Arm - Focusing on the Biceps
Perform bicep flexion with back grip.

Use 2-3 sets of 8-12 reps per exercise. It is recommended to combine it, for example, with barbell raises on the biceps. Bending your arms for biceps is quite energy intensive, but not the main exercise. It can be done in the middle or at the end of a workout.

Scott's Bench Arm - Focusing on the Biceps
Exercise in the simulator.

If the sports club you visit has the necessary equipment, you can also bend your arms in the simulator. In fact, the mechanics of movements are similar to lifting on Scott's bench, but instead of a bar or dumbbells, you pull special handles. The brush path in this case will be fixed.

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Scott's Bench Arm - Focusing on the Biceps

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The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team. .

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