Today I explain to you, step by step, how to perform the bicep curl at Scott Bank, the perfect gym equipment for your arm development routine.
The Scott Bench Biceps Curl is an arm exercise that we should not stop doing in any training routine.
The Scott bench is a gym equipment that will allow us to correctly focus the work on the biceps without falling into the common mistakes of the curl with standing bar and thus avoid the typical pitfalls of that exercise and future injuries.
It can be trained both with a straight bar and with the EZ bar or even with a hand with a dumbbell, which gives it some versatility.
Of course, if we do not execute the exercise correctly, they will not be pure kindness. We must be aware of the movement we are making to avoid injuries due to poor execution which could even cause tendinitis.
Due to the inclination of the bench the tension on the muscle will be very important during the complete extension of the forearms.
For this reason, we must warm up the muscles well before performing the exercise and start working with moderate loads avoiding reaching the maximum extension of the forearm.
HOW TO PERFORM THE BICEPS CURL IN SCOTT BENCH?
- 1We sat and rested our arms on the Scott bench.
- 2We inspire and perform the extension of the forearms.
- 3At the end, we hold a moment up, exhale and proceed to lower the bar in a controlled way (simple? read the tips below).
TIPS FOR TRAINING YOUR ARMS WITH THE CURL ON THE SCOTT BENCH
The arms should remain pressed against the Scott bench 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 the inclined position is used, the range of motion is somewhat reduced. This makes exercise less difficult.
– THE EZ BAR should be held with the hands in supination, separated slightly less than the width of the shoulder. But shoulders, elbows and wrists should be on the same plane. Make sure the position is comfortable with respect to arm length.
Hands more apart, increase the participation of the short portion of the biceps. On the contrary, the closer they are attached to the hands, 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 upwards, resulting in a stronger contraction of the biceps.
During flexion, do not let your elbows rise: this reduces the strain on the biceps, including the short portion.
Keep your feet in a stable position with shoulder width apart. Without performing any “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 up to your chin.