Hand flexion with handles of the upper blocks. The starting position is at the center of the simulator between the arms of the upper blocks.
Handles of the upper blocks keep gripping from below:
– inhale and bend your arms, pulling the arms to the head;
– At the end of the movement to exhale.
This exercise is used to complete the training to develop biceps.It basically uses a short head, cutting it well and stretching it well.This exercise also trains the shoulder muscles and the monosensory extensor of the elbow.
Never use too heavy weight in this exercise.
Concentrate on cutting the inside of the head of the bicep.
Option exercise: the movement of one hand.
When gripping the top from above with the biceps, the effort extends to the distal tendon of the biceps, the ray bone partially rotates around its axis, bringing the palm to the position of pronation.
When gripping the brush from below during the biceps strain, the force is transferred to the distal tendon, which rotates the radius around its axis, bringing the palm to the supination position.
Note: The shoulder bicep is not only the main flexor of the arm, but also its most powerful arch support.
Video for exercises – flexing hands with upper block arms
Application exercises hand flexion with handles of the upper blocks
For whom: Athletes of intermediate level of training and above.
When: In the second half of the workout.The last exercise for the biceps, before bending the hands with the arms of the upper blocks, perform the bending of the hands with the neck of the bar and alternate bending of the hands with dumbbells.
How many: 3 sets of 10-15 reps.