The bending of the arms on the Lower Block is an isolated exercise that must definitely be part of the training program of the biceps. Features of the exercise and the right technique.
In order to quickly and effectively pump the biceps, you need to choose the best isolated exercises in the program, such as bending the arms on the Lower Block. It is best to perform this exercise at the end of the class when the biceps are a little tired after the basic exercises and you need a load to complete them completely.
Block movements give high efficiency due to the strong tension in the biceps from the first to the last repetition. If, when working with free weights at the highest point of the amplitude, the tension in the biceps becomes lower, then in this case it will remain stable.
For a comprehensive and high-quality study of biceps, training should include courses on the cable complex and work with free weights.
Technique of bending the arms on the Lower Block:
The starting position is standing flat with the back straight. It is necessary to take the back handle attached to the Lower Block and extend the hands forward. The position of the handle of the lower unit should be kept at shoulder level, when performing the exercise, the palms should be turned upwards. It is important not to turn the elbows to the sides, holding them near the trunk;
The look is directed strictly in front of him, the rib cage is opened, the stomach is pulled. On inspiration, the handle is pulled to the chest, bending the biceps. Only the forearms participate in the movement, the shoulders remain motionless;
The highlight of the exercise is the moment of complete contraction of the biceps. To increase the tension, you need to strongly force the biceps to the upper point;
Return to the starting position occurs on exhalation, slowly, without losing tension in the hands;
For one workout, 3-4 approaches of 12-15 push-ups are enough.
Exercise refers to isolated elements that do not require high intensity of force, so it should be performed with a small weight, but with a large number of repetitions and necessarily in the right technique;
In case of an error in the technique on one of the repetitions, it still needs to be completed by doing an exercise of incomplete amplitude. At the next repetition, you need to try to lift the weight higher;
Elbows and shoulders should stand still, only the forearm works. This is an important point to constantly monitor;
All movements should be smooth, without jerks, the body does not swing and does not help hands, flexions are performed due to the strength of the biceps;
It is important to control movements when lowering the handle, the load in the biceps should remain constant;
The back should remain straight and taut, without sagging or movement of the shoulders.
How to do arm push-ups on the Lower Block?
Bending of the arms on the Lower Block can be performed in different variants, the combination of different types of exercises helps to pump the biceps in more detail and qualitatively. If you use a straight handle, most of the load will go to the outer head of the biceps, if it is curved-then inside. The use of simple handles allows you to work your hands not only simultaneously, but alternately.
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