Find out the effectiveness of this biceps exercise and why it was so popular in the golden era of bodybuilding. Performing a barbell lift on a Scott bench will be great for loading your biceps. This movement is considered to be one of the best for gaining mass, and it should be in your training program. Using the Scott bench, you can eliminate cheating, which often occurs when doing biceps curls. At the same time, the targeted muscle receives all the stress, which provides a great stimulus for growth. Often, bodybuilders use this movement to develop the peak of the biceps and stretch this muscle. If you need great isolated movement for biceps training, then there is no better barbell lift on the Scott bench.
This movement has certain benefits that you should be aware of. First of all, we are talking about a powerful load on the biceps, which allows you to qualitatively strengthen not only muscles, but also ligaments. Scott's bench has a design that, as it were, tightens the target muscles, which allows them to be pumped efficiently. At the same time, this movement is intended for experienced athletes, whose body can already tolerate serious stress.
How to properly lift a barbell on a Scott bench?
Adjust the Scottish bench to your height and take a seat on it. Keep your hands on the top of the bench and keep your chest tight. Create a slight deflection in the lumbar region, which you then need to maintain throughout the entire movement. Pick up a sports equipment.
Exhaling air, start lifting the projectile up to the level of the shoulder joints, but do not put your biceps with your forearms. Exhaling, begin to slowly lower the projectile, controlling all movement. In the lower end position of the trajectory, do not fully extend the arm, as the muscles must be in constant tension. Instead of a barbell, you can use dumbbells or blocks to diversify the load on the muscles.
If you use a reverse grip, then it becomes possible to work out various muscle groups. To do this, you must sit on Scott's bench so that the elbow joints are slightly spaced to the sides and rest tightly against the platform. This will allow you to perform the movement not only in a more comfortable mode, but also improve the quality of the development of the muscles.
It must be admitted that the exercise is not overly difficult in technical terms, and with its help you can pump up your biceps quickly enough. Surely you all remember what kind of hands Arnie has. In his interviews, he always said that this was mainly made possible by performing a barbell lift on a Scott bench. Many pro athletes regularly use this equipment in their activities. It is very important to draw up a training program correctly, eat right and, of course, perform all exercises in accordance with the technical requirements. You should also have a general understanding of the anatomy of the body and the structure of skeletal muscles. This will allow you to find the most effective movements.
Scott Bench Barbell Lifter Tips
To make this move even more effective, it's best to use an EZ bar instead of a straight bar. This is due to the fact that the wrists will be in a natural position and the load will be removed from them. As a result, you will be able to fully focus only on training.
Sometimes, when using a regular barbell, athletes may even experience pain, but if they work with an EZ bar, this does not happen. In addition, this sports equipment allows you to work very comfortably with the use of a reverse grip. Often, athletes use only the EZ bar for biceps training.
To keep your training effective and safe, there are a few simple rules to keep in mind. We have already said that it is impossible to fully unbend the arms in the lowest position of the trajectory, but it will not be superfluous to remind you again. When lifting the barbell on the Scott bench, you need to work at a slow pace. When the speed of the projectile increases, the load on the elbow joints also increases.
Make sure that the wrists do not move and the hand with the forearm should be in one line. Always select only the operating weight that allows the movement to be carried out without error. This applies to all exercises and is the basis for effective and safe training.
While lifting the equipment, your elbow joints and chest should be firmly pressed against the platform of the machine. It is also necessary to maintain natural deflection in the lumbar region.
For more information on working out the biceps on the Scott bench, see this video:
