It’s probably not worth describing what role biceps plays for a man. This is a beautiful silhouette, power and, in general, hand strength combined with beauty. For obvious reasons, relief here is needed, even necessary. Biceps are very jealous muscles, they love to be given significant time. Ideally - all the time. And it’s not in vain, we know that if you’re working on biceps, work only with them.
The size of the biceps should be proportional to all other muscle groups
Correct execution of the exercises is the key to success, since the biceps loves precision - if you deviated a little from the technique, all the exercises were in vain. Other arm muscles gladly turn attention to themselves in their desire to help the biceps.
What is an armblaster
An arm blaster is a special metal device for isolating the biceps and triceps during movement, attached to the front of the body with straps.
The biceps and triceps isolator has been used since the golden era of bodybuilding, it appeared in the seventies. Its main function is to fix the elbows at the same level for clear and isolated muscle work without swinging. Such a simple device can replace a Scott bench and exercise machine at home.
Read more about curling your arms on the Scott bench →
A common mistake made by gym goers is insufficient fixation of the elbows at one point, this is done due to untrained stabilizer muscles, ignorance or lifting too much weight, while all the muscles of the body come to help. These are the types of mistakes this simulator can prevent. The arm blaster also makes it possible to more concentratedly direct the load to the desired muscle bundles, rather than distributing it to all synergistic muscles.
Second place. Scott's bench
Any machine of this type is an excellent alternative to block systems, however, it provides less isolation and also involves the use of additional equipment: dumbbells or barbells. Otherwise, the Scott bench is an equally effective exercise machine; moreover, it can be adapted for a French press by attaching the bench to the barbell holders. This type of exercise machine can be adjusted to suit any body type.
Advantages
The advantage of this design is the ability to train the biceps separately, which undoubtedly gives better results when performing concentrated curls.
Flaws
Use of additional sports equipment.
Benefits of a biceps blaster
- It is an affordable and simple alternative to Scott exercise machines for fixing the elbows.
- Can be easily used at home.
- Isolates the shoulder muscles, preventing sway and assistance from other muscles.
- Allows you to best load your muscles by performing movements in a concentrated manner.
- Easy to transport and convenient to store. The trainer is also wear-resistant and will last a long time.
- It is universal, as it allows you to perform exercises with any equipment, as well as with your own weight.
Third place. Block biceps machines with the ability to alternate arms
Advantages
The designs of such simulators allow you to perform exercises with one hand. This is a big plus for some training tasks.
Flaws
Like other exercise machines using blocks, biceps machines of this type deprive the athlete of the possibility of flexible choice of working weight. Another drawback is the lack of lever reach adjustments. Not every athlete will find a comfortable position in such a structure. Due to the lack of support, isolation during the exercise is reduced.
And also read: Peak biceps: how to pump up powerful “cans”? Strict biceps curl: technique and rules → 11 isolation exercises for biceps →
How to use the machine
- First, you need to adjust the height of the straps so that the blaster rests on the lower part of the ribs, and not on the stomach or chest.
- It is also important that the shoulder rests are located above the elbow joints. You need to make sure that your elbows are not too high in relation to the armrests, otherwise there is a risk of pressure on the stomach, which will cause great discomfort.
- Be careful not to place the arm blaster too high, as this will change the trajectory and push the elbows forward too far from the body.
- Do not use a heavy weight load, this risks overstraining the short head of the biceps and putting strong pressure on the abdomen.
Detour to Smith
The movement is similar to lifting a barbell for biceps, but with a twist, the simulator eliminates the possibility of helping yourself with your back, throwing the barbell back, the lift goes almost up and down, which turns off the front deltoids from work and concentrates the load exclusively on the biceps.
In addition, this exercise includes both the long and anterior fascicles of the biceps, due to the fact that the elbows are pulled back a little, and the top-down movement does not follow a crescent-shaped arc, but almost vertically.
Take note of these exercises and make your arms powerful and voluminous.
Exercises with an arm blaster
Curling your arms with a rubber band or expander
As a load for the biceps brachii muscle, you can use resistance in the form of a strong rubber band or rubber expanders. The tension force should be adjusted independently; it also depends on the density of the rubber band.
- Place your feet on the center of the rubber band or bands, and grab the edges of the band or handle with both hands. Place your feet the width of your pelvis.
- Rest your shoulders on the armrests. As you exhale, bend your elbows, pulling your palms closer to your shoulders, contracting your biceps.
- Inhale and slowly lower your arms to the starting point.
Barbell Curl
The exercise for biceps can be performed with a straight bar or a curved one. The grip width can also be slightly narrower or wider.
- Place your feet wider for stability.
- Place your hands on the arm blaster and lift the barbell with straight arms using an underhand grip.
- As you exhale, bend your elbows and bring the barbell to your shoulders, contracting your biceps muscles as much as possible. Do not bend in the lumbar region.
- As you inhale, slowly lower the bar.
Crossover lower block curls
- Place the straight handle in the lower block.
- Place your feet hip-width apart and place your hands on the arm blaster.
- As you exhale, contract your biceps, raising the handle toward your shoulders.
- Don't swing.
- Stand on half-bent legs, slightly tilt your torso forward.
- As you inhale, slowly relax your biceps and slowly lower the power blocks.
Reverse grip barbell curls
This variation of bending will work the forearm muscles more strongly.
- Stand firmly with your hands on the armrests.
- Grab the bar with an overhand grip and freely lower your arms with the barbell along your body.
- As you exhale, bend your elbows without leaning back.
- Inhale – slowly and concentratedly lower the barbell.
Alternating arm curls with dumbbells
Exercise with dumbbells promotes concentrated biceps work. Can be performed sitting or standing.
- Take dumbbells in your hands, rest your shoulders on the armrests.
- As you exhale, bend one arm, feeling the peak of muscle contraction, then slowly straighten it while inhaling and perform the same movement with the other arm.
- Perform the same number of repetitions on both hands.
Crossover arm extension
This option works the triceps muscles of the shoulder. Performed in the upper crossover block with both a straight handle and ropes.
- Face the block and grab the handle of the top block.
- Lower your elbows to the starting position and rest them on the armrests.
- As you exhale, straighten your arms all the way, contracting your triceps. Don't swing. Do not lift your shoulders away from the armblaster.
- As you inhale, slowly relax your muscles and return your forearms not all the way, but approximately to parallel with the floor.
Pushups
You can even perform bodyweight exercises with an arm blaster. This method of push-ups will allow you to maximally load the triceps and reduce the load on the rear deltoids.
- Stand in a plank position as if you were lying down, with your palms under your shoulder joints.
- As you inhale, bend your elbows, bringing them as close to your body as possible.
- At the lowest point, rest your hands on the armrests.
- Exhale, straighten your elbows and return to the starting position.
Crossover. Arm bending technique using lower and upper blocks
Crossover trainer
The crossover is a great block trainer. It will also help to effectively work out your biceps. You can work in it from both the upper and lower blocks. Curling your arms from a low block in a crossover will engage your biceps and allow you to define them. The biceps will become significantly noticeable and qualitatively stronger. All exercises performed in the crossover are isolating. All exercises will target a specific muscle group. It is worth doing the crossover exercises last. This will finish off the biceps.
Features of performing movements in simulators
Despite the technical ease of performing exercises in simulators, it is still worth following certain rules that will help increase the impact of the movement:
- Before performing working approaches, do 1-2 warm-up exercises with lighter weights.
The biceps and its ligaments are highly susceptible to injury. To minimize risks, warming up is mandatory. This rule is universal and also applies to exercises with free weights.
- All block exercises are performed slowly and under control.
The appropriate pace of movement is 2-1-2. That is, two seconds are spent lifting the weight, one second to fixate at the point of peak contraction, and two seconds to lower the weight.
It is also possible to exert additional volitional tension on the muscle in a contracted position in order to further load it.
- Use relatively light to medium weights
Exercise machines and blocks are designed to polish muscles . This is the main purpose of their use.
In no case should you work with heavy weights in them, since the muscles and ligaments are not designed for this and are too weak.
In addition, with a lack of strength and sudden, inertial movements, the meaning of block exercises is completely lost.
Only by performing the movement slowly will you place an accentuated load on the target muscle. This technique is not possible when exercising with heavy weights.
- The usual rep range is 12-15 times per set. Although this number is often increased to 20
- While pumping up your biceps, don’t forget to train its antagonist – triceps
Remember that 70% of the total arm volume depends on the triceps. And the biceps account for only 30%.
Features of triceps training
Train your triceps no more than twice a week. This muscle group is worked in chest and shoulder exercises, so create a training program so that the triceps, chest and shoulder muscles intersect no more than twice a week. There is a possibility of overtraining them. If the muscles have not recovered, there will be no progress. Train your triceps and biceps together once a month. The optimal session will consist of six exercises of 3-4 sets of 10-12 repetitions. Also remember that correct execution technique is the key to success and absence of injuries.
Photo: istockphoto.com
Benefits of training in simulators
The biceps machine differs from movements with a barbell and dumbbells in the following advantages:
- Reduced risk of injury
Exercises in blocks and machines put much less strain on the elbow ligaments and joints. This means minimal risk of injury.
- The muscle is worked “cleaner” and more isolated
- Ease of technical execution
Many biceps machines, such as the Scott bench or biceps machine, set the trajectory of the movement themselves.
This allows even beginners to practice on such equipment, literally from the first visit to the gym.
- Excluding stabilizer muscles from the load helps you concentrate more on pumping up the target group, without being distracted by keeping your torso in an upright position
