Bending arms on the lower block with a crossbeam

In addition to exercises with a barbell, block trainers can also be used to develop biceps. The result will be worse if you work only in them, but when combined with free weight, the efficiency will be even greater than when using only free weights.

Work on the block is suitable for giving biceps relief and clarity, forming a visible separation line between its two heads.

Working muscles

Biceps of the shoulder.
Auxiliary: brachial muscle, muscles of the anterior surface of the forearm.

Execution technique

  • Fix the stopper to the mark corresponding to the chosen weight, attach the handle in the form of a long horizontal stick to the cable passed through the lower block - it will replace the bar of the bar for you.
  • Grasp the handle, holding the hands with the lower grip (palm on yourself) - so there is less chance that it will slip out of your hands. Starting position: standing with the handle in outstretched arms, the cable should be tensioned, the loads raised.
  • Exercise is an analogue of bending the arms with a barbell when training the biceps, and is performed in approximately the same way, with the only difference being that you have the handle of the simulator in your hands and not the barbell. Begin to bend your elbows, pulling the handle towards your chest.
  • Keep your elbows pressed to your sides all the time, although this is harder to do than when working with a barbell. Bending your arms, without delay, begin to unbend them back. When moving down, monitor the speed of lowering your hands; do not let it be too high. Simply put, do not throw your hands down limply, make sure that the biceps is always tense. Exercise is performed in incomplete amplitude, you should not fully extend your arms at the elbows below, and bring them close to the chest at the top. During bending the arms - inhalation, during extension - exhalation.
  • Keep your lower back straight, do not bend forward, rounding the spine. To keep your posture in the correct position, look forward all the time, or even slightly raise your chin. The elbows should not move apart, and the wrists should be completely fixed in the joints - so you will avoid unnecessary injuries.

Priority

After all the basic biceps exercises. In order to fill the biceps with blood, cause the effect of "pumping", do up to 15-20 repetitions in 4-5 approaches.