Biceps exercises performed on the lower block are not basic and are usually used as an addition to the training complex for an isolated load on the biceps muscle. This exercise is done at the end of the workout for the final blockage of muscles and pumping blood into them. It also helps to stretch the joints, muscles and ligaments after working with free weights.
Lifting the lower block: working muscles
The main burden falls on the biceps of the hands, also involved the forearm.
During the exercise, the wings (or latissimus muscles) work, a certain load also falls on the big round muscle.
The trapezoidal part is also involved in the work on this simulator.
Exercise is not very well suited for beginners, because it does not increase muscle mass, but rather serves to adjust and improve muscle relief, which is more suitable for experienced athletes.
Technique lifting the lower unit for biceps
First you need to become a face to the simulator and pick up the handle, which is attached directly to the lower unit by means of a cable.
Now you need to take a stable and comfortable position. The girth of the handle should be made in such a way that the palms are facing upwards.
Elbows need to straighten almost to the end. After exhaling, the handle is required to pull over, with the elbows should remain motionless.
When the handle reaches its peak position (in the chest), it is advisable to strain the biceps.
Now you can exhale and gently lower the handle to its original position.
Elbows are not recommended to be fully extended, in which case the joints will not be subjected to a critical load and the possible risk of injury may be avoided.
When performing a block for biceps, it is very important to monitor the position of the elbows: they must be fixed and should not be thrown up.
Recommendations for implementation
The upper torso during the exercise of the biceps should remain stationary.
In general, this exercise is designed for athletes with a specific bodybuilding experience, so newcomers can not include it in their program. In the event that the rise of the block for biceps is performed by a beginner, you should not immediately start with a large scale.
Weight should be selected based on the fact that the exercise is usually done in three sets of 10 to 12 repetitions.