The bending of the arms in the simulator

Exercise is insulating, aimed at the elaboration of the relief heads of the biceps, filling his blood with the aim of "pumping", and is designed for athletes seeking to achieve maximum development and allocation of all muscle fibers. For mass, it is not suitable, in this case it is better to contact to the rod.

The working muscles

Biceps, shoulder muscles, indirectly on the muscles of the forearm.

Simulator for training biceps similar in appearance to the bench Scott, movably attached to the base of the handle that has the ability to move along a strictly predetermined amplitude around the axis of rotation. Versions of this simulator very much, in every hall, but their meaning is the same.

Technique

• Sit on the seat, or, if the design of the simulator it does not stand next to him, placing her hands on the stop so it is in contact with the armpits. Of course, the height of the focus in advance of need to adjust based on your height.
• Grasp the handles slightly bent elbows, and begin the effort of the biceps to bend the arm overcoming the weight of the weights.
• Slowly folding his arms a little more than a right angle, with no latency drop them down. Downstairs is fully straighten your elbows, you additionally will stimulate the bottom of the biceps muscle.
• More focus on the negative phase — speed of lowering of the hands should be about two times lower speed of their ascent. Do the exercise 10-12 times.
• All the time exercise careful hands were tightly pressed to the stop position, the elbows were definitely on him, not hanging down — this will take off some unwanted loads with the elbow.
• The body should be in a comfortable and stable position, and be clearly recorded by the simulator.

The most convenient such a simulator, which allows to perform bending of the hands in the standing position, but if you're exercising in a seated position, sit as close as possible to the edge of the bench, because otherwise it will increase the load on the lower back and the exercise becomes uncomfortable.

The order

At the end of the workout as all the exercises in the gym. Can be combined with hard work on the biceps, you can perform separately from all other exercises, the intensity in this case must be enhanced by a greater number of repetitions and approaches, reducing the pause between them.