Do you want to pump large banks? We picked the right exercises for you. Go and bow to the simulators!
Author: Bill Geiger
Let's forget about these eternal disputes "free weights versus simulators". It is not at all necessary to look for a "winner", each type of exercise will have a place in a good training program. As today is the day of hands, we are talking about the best exercises on the simulators for the most important mirror muscles – biceps.
On the movement. The simulator version copies the pattern of motion that you perform on the Scott bench. Both here and there, the elbows are located in front of the trunk, which reduces the burden on the long head of the biceps and prevents its complete reduction. But a short (inner) head will have to work for two.
Why do we like this exercise. To begin with, the simulator perfectly isolates the biceps, because the back surface of the hand tightly presses against the roller. This greatly complicates the cheating. In addition, the simulator is easier to change weight and make drop-sets. You can easily use other methods of high-intensity training, for example, 21 or one and a half repetitions.
And you can do bending with one hand, using the second for forced repetitions and even negatives.
2. Bending in a simulator with an inclined back
On the movement. Consider this the complete opposite of the bend on Scott's bench. Since the simulator allows your arms to hang over the sides while the body is tilted back on the inclined back, the long bicep head at the bottom point is fully stretched and ready to be cut. Just do not raise your elbows up!
Why do we like this exercise. Want a powerful peak of the biceps? You are not alone, and it is for this reason that flexing in a simulator with an inclined back is so popular in the training of hands. Here, too, you can apply high-intensity training techniques, such as forced repetitions, drop-sets, one and a half repetitions, 21 and peak reduction.
3. Bending with one hand in a crossover
On the movement. Variants of bending of hands in a crossover – a cart and a small cart. Due to the mobility of the blocks, you can change their height, the direction of the resistance vector, or the position of the body relative to the stack. Thanks to this, you can come up with a lot of variations of one exercise in one simulator.
Why do we like this exercise. In flexures in the crossover, you can change the angle of the rod by moving the block up or down, and this allows you to perform one exercise in many ways. In addition, of all the exercises for the biceps, this is the safest for the shoulder joints, because you can face the block, with your back to the block or in any other intermediate position and move at any angle.
On the movement. The rise of the "hook" in Smith is a kind of anti- flexion. In most flexures on the biceps, your hands describe an arc; in this movement they move strictly up or down, or almost strictly. As a result, instead of fixing the elbows on the sides, you are forced to pull them back while lifting the bar. Movement allows you to work out both heads of biceps.
Why do we like this exercise. The "hook" climb in Smith allows to significantly reduce the participation in the movement of the front deltas. The fixed trajectory also helps to maintain the correct technique, and the fixed rod allows to improve without additional risk to muscle exhaustion.