Block curls are an isolating exercise for tre-ni-ditch-ki bicep-sa, pos-la-yu-schee quality-honest-ven-but stretch-tighten the biceps muscle of the shoulder and iso-li-ro-va-but pro-ra-bo-tat each of her bunches. Bend-ba-niya hands on the block don’t re-ko-men-du-e-sya you-half-take on-chi-on-u-shim at-le-there, s-kol-ku is exercise-not-pre-appointed-on-che-but for pro-work-bots-ki of muscles, and not for-growing-shchi-va-tion of muscle-shchi-noy mass-sy, according to -kol-ku eff-fek-tiv-but prog-res-si-ro-vat nag-ruz-ku in this case is difficult. It should be noted that the block tre-on-the-same-ry would be different, they are from-whether-cha-ut-x-me-ta-mi fik-sa- hands, the length of the am-p-li-tu-dy and, in general, can-gut from-whether-cha-t-sya according to any ha-rak-te-rice-ti-kam, but the key-che-mo-men-you in tech-no-ke in all cases are the same. It’s also worth noting that in this exercise-not-nii there’s no-about-ho-di-mo with-hold prin-qi-pa joe wei-de-ra , as in-tu-i-tion, that is, at-let-women sa-mos-then-I-tel-but cor-rek-ti-ro-vat tech-no-ku up-razh-not- niya in such a way that would feel-st-in-vat-juice-ra-sche-tion of the target-le-howl of our-cheek-noy group.

Bending of the arms on the block is recommended to be performed in a large number of repetitions, in order to “for-memory-drink” the biceps and from-be-to-reap ras-tyazh-zheniya lok -te-in-go sus-ta-va. In general, this is ca-sa-et-xia of all exercises with fixation of elbows, na-p-ri-mer, bending arms on a bench Lar-ri Scott-ta, but in this case, this is especially-ben-but important, but, s-kol-ku, if you-half-not-nii bend-ba-nii on ska-mye at-let can from-me-thread in the same way the body and remove it from the bundle, then in the block it’s not possible to do this on-lu-chit-sya. Greater significance also has a once-in-the-mouth of the elbow, some-ry at-years-of-wives should get better sa-mos-that-I-tel-but, s-kol-ku points of muscle strengthening for all times-whether-cha-ut-sya, which depends on the gene-not-ti-ki, so at-years should wives to be dos-that-accurately experienced in order to have a developmental neuro-muscular connection.

Work of muscles and joints

The purpose of the exercise is to isolate the biceps as much as possible, in a way, during the time you are not bending your arms on the block for-yes-whose at-le-ta jav -la-et-sya mak-si-mal-naya iso-la-tion of the two-headed muscle of the shoulder. One way or another, but nag-ruz-ku is also better fore-shoulder, is it more-less to exclude something-swarm-possible with the help of an open grip. The open grip is pre-s-tav-la-et with such a race of the fingers of the hand, when they are all on one line, that is, a big finger does not over-k-ry-va-et grip from above. Between-go-lov-ka-mi bi-tsep-sa nag-ruz-ka ras-pre-de-la-et-sya example-but equal-no-measure-but, ho-tya internal-ren -ny bundle, of course, is loaded more in a way that he himself is bigger and stronger. In addition to that, nag-ruz-ku in-lu-cha-et and bra-hi-a-fox, the function of someone-ro-go also includes fold-ba-nie ru-ki in lok-those.

Bending the arms on the block is an isolating exercise, so there is only one sus-tav ra-bo-ta-et - lok-te-howl. The iso-ro-vanity of the exercise is not related to the fact that it is not with a barbell or a gan-te-la-mi, but in the block, but with the fact that at-let fic-si-ru-et is in the same hands, except for the possibility of “chi-tin-go-vat”, in-mo-gaya se-be kor-pu-som or shoulder-cha-mi. In general, it’s the fact that at-let fic-si-ru-e-shoulders, and you-need-to-use it like that working weight , someone he can pour axes, on-g-ru-zha biceps, in a way, very many muscle-tsu ”and dos-ti-ga-yut its hyper-t-ro-fii, but in block tre-on-the-same-rah. From-here-yes-follows-you-waters: prog-res-siya on-g-ru-zok should be os-s-s-s-v-lya-at the expense of ra-bo-whose we are-shech-noy groups, in a way, at-let-women should use max-si-small weight, but this weight of at-years should be con-tro-li-ro- wat.

Bending the arms on the block - scheme

1) Sit in the simulator, straighten your back, rest your legs on the supports, fix your elbows and shoulders so that you would, first of all, be comfortable, but you-half-take an exercise.
2) Take the handles of the simulator with an open grip and slightly bend your hands in your elbows, so that you feel like a biceps.
3) On exhalation, slowly and under control, start under-and-fore-shoulder up, bending your hand in lok-te-vom su-ta-ve, but you need to pull ru-ku not on yourself, but name-but up, as if trying to increase the am-p-li-tu-du movement.
4) Bend your elbows to the point of peak juice of the biceps, some-paradise on-ho-dit-sya, for example, but about that point, when at- years, bend the elbow 90 °, after something for-fik-si-rui-te ru-ki in such a-lo-same-nii on se-kun-du.
5) From the point of peak contraction, it is also under control, but 2 times behind the slower, put your hands down in the starting position, not once elbow-ti to the end, that is, the biceps is always os-ta-et-xia in the fore-same-nii.

Bending of the arms on the block - notes

1) The exercise is recommended to be performed within the amplitude and in a large number of repetitions, for example, from 12 to 20, so that the at-year-old would be able to sing from the races go-to-vat the entire stock of cre-atin-phos-fa-ta and start-up gly-co-liz.
2) It is recommended to perform the exercise inside the amplitude not only for the best pam-ping, but also in order to remove the extra load from the su-ta- wow, somehow they are sub-ver-the-same-us in the lower point.
3) In no case do bending with jerky movements and do not “throw-say-the” bar down, you should always wear full control-tro-li-ro -vat am-pli-tu-du movement-zhe-niya.
4) The exercise is best performed at the end of the tre-ni-ditch for the “up-to-biv-ki” of the muscles, since due to the pain-sho-go-whether-whether-va- re-ude-et-sya in-with-in-social-with-t-in-vat you-ra-bot-ke fact-ditch grew-that, but, at the same time, the muscle “for- kis-li-va-et-sya."
5) If it is inconvenient for you to perform the exercise with two ru-ka-mi me-ha-ni-ches-ki, then you can do it in a it’s better to sfo-ku-si-ro-va-xia on the work of each muscle, but then between the under-ho-da-mi from-dy-hat is not needed but.

Anatomy

The biceps of the shoulder is a small, but very important muscle, consisting of two heads, from-whether in length and in strength ka-for-te-lyam. Inner-head-lov-ka more-she, ho-cha and na-zy-va-et-sya-ko-mouth-koy, since-ku its su-ho-zhi-lie co-ro- Che, but, nonetheless, it is precisely it that forms the basis of the main mass of the biceps muscle. Regardless of this, la-te-ral-naya head-lov-ka bicep-sa is also very important, since, firstly, two muscles are always yes more and stronger than one, and, secondly, because of the external bunch de la biceps above. Bending hands on the block does not pose-in-la-yut about-ra-ba-you-vat-head-ki bicep-sa in from-del-nos-ti, but for some reason ka-chest-ven-but for-do-va-yut their blood-view, bla-go-da-rya what-ra-zu-yut-sya fact-ry grew up in them and ras-ty-gi-va-yut-sya we-shchech-nye fas-tions , which helps to further muscle hypertrophy.

Summing up, we can say that bending the arms on the block is very effective iso-li-ru-u-shim exercise for training -ditch-ki bi-cep-sa, but use it re-ko-men-du-et-xia only experienced at-le-there. Na-chi-na-yu-shchi ka-cha-ta should be before-in-honor more ba-zo-vye exercises-non-niya, since-ku-weak-by-ne-ro- the muscle-muscle connection does not allow sfo-ku-si-ro-vat on-g-ruz-ku on the target muscle-muscle groups. The key-th-you-mi mo-men-ta-mi in this exercise-not-nii is-la-ut-sya: in-lo-lo-k-tey, fix-sa-tion shoulder-che - in-go sus-ta-va and the speed of you-full-non-exercise. Obligatory-for-tel-but you-full-nyay-bend-ba-niya honey-len-but and under-control-but, pro-ka-chi-vaya biceps, as in in-zi- tiv-noy, and in a non-ga-tiv-noy phase.

This exercise is used by athletes when they need to slightly raise the middle of the biceps, giving it a distinct shape. It is usually performed at the end of a workout in order to finally load the muscles of the arms.

Correct technique

1. To perform this exercise, the lifter will need to attach the D-handles to both cables that run through the top pulleys of the machine. The handle should be taken with an overhand grip, that is, the palms should look up. After that, you need to stand in the middle of the racks of the simulator.
2. In the starting position, the arms are fully extended or remain slightly bent at the elbow joints. However, in any case, the hands are directed directly at the blocks. They should be in line with the cables that lift the weight from the stops on the machine.
3. While inhaling, the athlete holds his breath. The biceps are strained as much as possible, the elbows are bent and the pull of the handles to the head begins.
4. When the palms are over deltoid muscles, you need to stop for a few seconds. After that, the biceps tighten even more.
5. Exhaling, the athlete lowers the handles in starting position. This movement is done smoothly.
6. Perform the required number of repetitions. On average, it is recommended to do 10 to 15 repetitions in 3 sets. But do not overestimate your strength.

Security

Any exercise that is performed in a crossover must necessarily be distinguished by a moderate pace. Do not pull the handles too hard or release them abruptly after reaching the top of the amplitude. This not only exhausts the muscles, but also puts a huge strain on the shoulders and elbows.

To protect yourself from unnecessary overvoltage, you need to work with a small weight. It is important to keep in mind that this exercise is not recommended for beginners. The biceps should receive a standard load for six months, and then the athlete can start traction in the crossover.

In no case should you forget about the warm-up. In this exercise, it is especially important, since the biceps must be in good shape. Otherwise, they may be injured. As a warm-up exercise, you can use lifting dumbbells or barbells.

Common Mistakes

Movement of the body during bending of the arms. Indeed, this action helps the athlete bend the arms under the action heavy weight, but why do this if part of the load goes to the back muscles? The crossover curl from the upper block is aimed at developing the biceps, so reducing the load can make this exercise less effective.

Making extra shoulder movements. This mistake primarily affects those athletes who perform for the first time this exercise. Under the action of the cables, the body begins to sway and shoulder joints shift slightly. It is very important to keep them still here, as they can easily dislocate under the weight.

Uneven execution. In most people, the right and left arms are unevenly developed, so you want to pull the weight with the main hand, and the second - only a little help. In the future, this leads to the fact that the additional hand begins to lag behind, and the main one, on the contrary, develops too much. To prevent this from happening, it is recommended to slightly loosen the main hand.

Alternate arm pull. Some athletes mistakenly believe that alternating arm pulls will help build biceps better. This is not entirely true, because right hand(in right-handed people) will constantly pull harder and therefore will develop better. In addition, such an exercise is fraught with curvature of the spine.

Equipment

The exercise is done in block simulator- crossover. Additional equipment may require gloves and elastic bandages for wrists. Gloves increase the grip of the hands and handles, and bandages help to avoid wrist sprains. It is also very important to wear comfortable shoes, as the body must remain still on the floor while the arms are doing the curls.

1. The key to achieving maximum contraction of all working muscles is complete upper arm stability. When raising and lowering the elbows, the load from the biceps goes away, so the exercise becomes ineffective.
2. Bending both arms should occur simultaneously, at a moderate pace.
3. It is not necessary to perform the exercise with only one hand, since in this case it is very difficult to keep the torso in a level position.
4. Holding the breath helps to keep the body still, and also makes it possible to concentrate all attention on muscle contraction.
5. If the height of the blocks can be adjusted in the simulator, then they need to be installed slightly above the shoulders. This will make it possible to perform the exercise at the optimal amplitude. If the blocks are too high, then it will contract, and the biceps will receive less stress.
6. No need to relax the brushes. They are always in tension to avoid injury.

The wrists can be slightly bent as the hands begin to approach the top point. This will increase the load on the forearms, which will favorably affect the contractions of the biceps.

Conclusion

Bending the arms from the upper block in the crossover refers to difficult exercises to work out the biceps, which are performed by professional athletes. Beginners should not do this exercise, as their muscles are not ready enough to receive a serious load. The crossover creates a lot of resistance, so the muscles must be in good shape.

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Genus. 1984 Trained since 1999. Trained since 2007. CCM in powerlifting. Champion of Russia and the South of Russia according to AWPC. Champion of the Krasnodar Territory according to IPF. 1 rank by weightlifting. 2-time winner of the championship of the Krasnodar Territory in t / a. Author of over 700 articles on fitness and amateur athleticism. Author and co-author of 5 books.

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The date: 2012-05-29 Views: 150 833

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Core muscles -
Additional- shoulder
Difficulty of execution- light

Bending the arms from the lower block in the crossover - video

Weight and reps for beginners

For men: 10 - 15 repetitions of 20 - 25 kg. 2 - 3 approaches.
For women: 10 - 15 repetitions of 10 - 15 kg. 2 - 3 approaches.

Load on muscle groups

The load is indicated on a 10-point scale (the total load is summed up)

Description of the exercise

Can be done with one or two hands. Unlike the barbell, where the biceps practically rests in the upper part of the trajectory, here even at the top the muscle is forced to overcome the tension of the cable.

Main chips

1. The further you move away from the block, the harder it will be for your biceps at the top of the amplitude. After all, here the force of gravity is directed not down, but towards the cable. Therefore, even if you throw your arms back, the biceps will still remain in tension. 2. It is advisable to straighten your arms to the end. This will make the amplitude longer. And that means it will improve the efficiency of the exercise. 3. Unlike the barbell, where the load on the arms at the beginning and end of the movement is less than in the middle, when bending the arms in a crossover, the load is evenly distributed along the entire trajectory. 4. Theoretically, this exercise can be done even lying down. I haven't tried it in practice. But lovers of perversion can try. 5. You can use different handles that mimic a straight or curved neck. This will allow you to move the load from the outer head of the biceps (straight handle) to the inner (curved).

Greetings, dear colleagues! And today we will talk about bending the arms for biceps overhead on top block.

Wednesday on the calendar 18 October, which means it's time for a technical note on . After reading, you will learn all about the muscle atlas, the benefits and technique of performing the exercise, and we will also find out the degree of its effectiveness and the feasibility of including it in the training program.

So, take your seats in the auditorium, we begin.

Biceps overhead curl on the upper block. What, why and why?

As you know (you know, right? :)) the AB project already has a fairly extensive technical base - the most significant and used in training exercises are considered. Most of them are familiar to you firsthand, and some you have to deal with for the first time. Most likely, our today's object of study - the exercise of bending the arms for biceps above the head on the upper block, belongs to the category "what the...?", i.e. rarely used, and that's good. For the more valuable will be our material.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Muscular atlas

The exercise belongs to the class of isolated ones and aims to work out the biceps of the shoulder.

The muscle ensemble includes the following units:

• targeted - biceps;
• synergists / auxiliary - brachialis, brachioradialis.

Full muscle atlas is such a picture.

Advantages

By performing the overhead biceps curl exercise on the upper block, you can expect to receive the following benefits:

• isolated study of the biceps;
• bicep peak formation;
• the formation of the relief of the hands;
• constant presence of the target muscle in work (without switching off at the extreme points of the trajectory);
• good muscle stretch in the negative/eccentric phase;
• exclusion of the anterior delta from work (removal of the load from the frontal bundle).

Execution technique

Biceps overhead curl on the upper block is an exercise entry level difficulties. Step by step technique execution looks like this:

Step #0.

Go to the crossover machine and set the desired weight on each side of the blocks. Adjust (if the machine allows it) the height of the pulleys and make sure they are slightly above shoulder level. Taking the handles of each block in your hands, take a middle position in the simulator. The position of the arms and legs is as follows: the arms are slightly bent and parallel to the floor, and the legs are shoulder-width apart. This is your starting position.

Step #1.

Inhale and as you exhale slowly and under control, by contracting the biceps brachii, bring your hands to your head (until the forearms touch the biceps). On an inhale, return your forearms to the PI. Repeat the specified number of times.

In picture form, all this disgrace looks like this:

On the move like this:

Variations

In addition to the standard version of bending the arms above the head on the upper block, there are several variations of the exercise:

• bending sitting on a bench;
• alternate bending with one hand.

Secrets and subtleties

To get the most out of the exercise, follow these guidelines:

• when performing the exercise, do not move your elbows, only your forearms move;
• in a stretched position, do not straighten your arms completely;
• bring the contraction to touch the forearms of the biceps;
• carry out the extension phase slowly and under control, and the flexion phase - quickly and explosively;
• during execution, do not tilt the body forward / backward, but keep it level;
• breathing technique: exhalation - during flexion / contraction, inhalation - during extension / return to IP;
• numerical training parameters: number of sets 3 , the number of repetitions - 12-15 .

With the theoretical side finished, now let's look at some practical points.

Biceps overhead curl on the upper block - effective exercise for the biceps brachii?

Research data (American Council on Exercise, University of Wisconsin, USA, 2016 ) in terms of electrical activity among the eight most popular exercises for biceps showed the following results:

• concentrated lifting of a dumbbell for biceps - 96 ;
• pull-ups reverse grip – 81 ;
• bending the arms on the upper block - 81 ;
• bar lift (EZ bar) wide grip – 75 ;
• bending the arms on the Scott bench - 68 .

Conclusion: bending the arms on the upper block is one of the best exercises to work out the heads of the biceps. In addition, unlike its "brothers", it has an important unique property - the creation of constant tension in the target region, which allows the muscle to work without shutting down at extreme points, thereby creating a better pumping effect.

How can a girl not pump her hands?

I don't want hands like a man's, how can I not pump them over? - such a question very often comes to the mail of the AB project. I must say that this is a very valid question, and here's why. For the most part, trainers in the gyms are men, and when forming an exercise scheme for girls, they “stick in” the exercises that are closest to them. Often this is barbell curls on the Scott bench.

This approach - to select male exercises for female purposes, is not entirely correct, therefore, young ladies should ask / demand from their mentors to include more isolated, block-lever exercises in the PT on their hands.

Actually, we have finished with the content part, let's summarize.

Afterword

Biceps overhead curl on the upper block is a rare, but very effective (especially for girls) exercise for working out the biceps of the shoulder. If you have never used it in your PT until now, then be sure to try it, otherwise why did we write this article :).

That's all, thanks for the pleasant company. See you soon!

PS: Do you have blocks in the hall? Do you use?

PPS: did the project help? Then leave a link to it in the status of your social network- plus 100 Karma points guaranteed :)

With respect and gratitude, Dmitry Protasov.

The peculiarity of bending the arms on the upper blocks is that they need to be performed as efficiently as possible in the pumping (multi-repetitive) mode. To do this, choose a small one and perform 3-4 sets of 12-15 repetitions each.

Execution technique

• Go to the Crossover Trainer and attach the D-Handle to the ends of the top cables.
• Stand exactly in the middle of the simulator and grab the handles with a reverse grip, straighten your arms.
• With a slow accentuated effort, pull the handles to the area of ​​\u200b\u200byour temples. At the moment, freeze for 1-2 seconds and slowly return to the starting position.

• At the end point of the exercise, your hands should be brought to the head above the level of the ears. Completely eliminate the deviation of the brushes forward or backward. Keep your head straight and look straight ahead.
• During the exercise, keep the body motionless, do not allow it to sway.
• Eliminate reflex turns of the head towards one or the other hand.

Upper block curls are great isolated exercise for biceps. If you are tired of the same or