Flexion of arms on Scott's bench: description of the exercise with a photo, step-by-step instructions for execution, study of the muscles of the arms and body

Big biceps have long been a symbol of strength and aesthetics. Probably, there is no such athlete who would not want to have massive and well-developed arm muscles. One of the most famous and effective exercises is bending the arms on Scott's bench - this is what we will discuss in our article. In today's publication, we will tell you about the technique for performing this exercise, as well as about its nuances and features.

Scott's Bench

Scott's bench is a tool for working out the biceps of the shoulder (biceps). It got its name in honor of the famous bodybuilder Larry Scott, who was directly involved in the creation and promotion of this simulator.

There are a large number of variations of work on this simulator: using dumbbells, a barbell or a Z-barbell, in a standing position or in a sitting position, with a narrow or wide grip. When bending the arms with a barbell on Scott's bench, it is important not to bend them to the end at the bottom point (especially when working with a lot of weight), so as not to get stretching. Typically, this exercise is used as a "finisher" after the classic barbell lifts for biceps.

Scott Bench Bends

Many experts recommend using a curved bar for this exercise, since the brushes will be in a more natural position. Step-by-step instruction for execution:

1. Accept the starting position: sit on the simulator so that the back is straight and the upper part of the inclined stand rests against your armpits. Hands should be lying so that your triceps firmly pressed to the surface of the bench. Take the curved bar (or ask a partner to give it) for the internal bend (the palms must be turned forward). The weight of the projectile must be chosen so that you can do from 6 to 12 repetitions.
2. Slowly bend your arms with a barbell until the biceps are completely reduced. In the upper position, you should pause a little and tighten your muscles.
3. Slowly and controlledly lower your hands.
4. When you reach the bottom point (recall, do not fully extend your arms!), Repeat the movement as many times as necessary.

Arm curl on Scott's bench with dumbbell

1. Take the shell and put your hand on top of the bench. Firmly fix your wrist and try not to raise your shoulder. Gently and slowly stretch your arm until you feel stretching in the biceps. The most important thing here is an isolated study. With proper execution, the hand in which you hold the dumbbell will be insulated so that with all your desire you will not be able to help yourself with the body.
2. Lift the dumbbell up to your head and pause in a position where the forearm is almost perpendicular to the floor. You should bend your hand not in the direction of the body, but to the side, while supine the brush. This will further distance the projectile from the body. Tighten your biceps to feel the maximum contraction, and then return to the starting position.
3. Repeat the movement as many times as you need.

Hammer Bends on Scott's Bench

Climbing the biceps on a Scott bench in the Hammer style must be done with two dumbbells.

1. Pick up a pair of dumbbells, rest your elbows on the stand. The palms should "look" at each other.
2. For inspiration, slowly lower the shells in such a way as to feel muscle strain at the lower point.
3. As you exhale, lift the shells up to shoulder level. Shorten your biceps and take a short pause (1-2 seconds).
4. Perform the number of repetitions indicated in your training program.

Zottman's bends on Scott's bench

1. Accept the starting position: sit on the simulator, rest your elbows against the bench. Dumbbells should be at shoulder level so that the palms "look" down.
2. As you inhale, slowly lower the shells down, feeling a stretch in the muscles of the hands. Throughout the execution, the palms should still be turned down.
3. At the bottom point, turn your palms so that they are turned up.
4. Bend your arms as you exhale. At the top, the shells should be at shoulder level. To minimize biceps, place your little finger above your thumb. Tighten your muscles for a short pause. Then rotate your wrists again so that your palms “look” down.
5. Repeat this process as many times as necessary.

In more detail, a step-by-step instruction for performing bending of arms on a Scott bench according to the Zottman technique is shown in the video below.

Biceps curl on Scott's bench using the lower block

1. Place Scott's simulator approximately 60 centimeters from the bottom block.
2. Attach the straight handle to the cable.
3. Sit on the simulator, rest your elbows on the music stand, and then ask your partner to give you a handle attached to the cable.
4. Take the starting position: take the handle, and then fully extend your arms on the top of the bench.
5. While exhaling, bend your arms, straining your biceps. Take a short pause at the high point.
6. While breathing in, slowly lower your hands to their original position.
7. Do the right number of reps.

Critical errors

The most common mistakes made when bending your arms on a Scott bench with various shells include:

• Detachment of elbows from bench surface during bending of arms with barbell or dumbbells.
• Incorrect and uncomfortable position of the hands, which at times reduces the effectiveness of lifting biceps on Scott's bench (for example, loose fit of armpits to the music stand. To avoid this, you need to adjust the height of the seat).
• Unstable retention of proponation during bending of the arms. The correct position of the hands should be palms down or up.
• The use of cheating. Cheating refers to an athlete’s attempt to engage muscles that should not be loaded during exercise. It may include, for example, buildup and use of inertia. With this technique, again, efficiency suffers greatly and, in addition, the likelihood of injury is increased.

Tips & Tricks

We already talked about the most famous and effective hand exercises on Scott's bench. Now we would like to give you some tips that, firstly, will at times secure your workouts on this simulator, and secondly, will make them more effective and efficient.

1. Do not take too heavy weights. Do not forget that the exercises discussed in the article are not basic and are aimed at an isolated study of the biceps. That is why it is fundamentally important to carry them out with the weight that you can completely control. If you can’t do 5 repetitions, then you need to lose weight. If you cannot control the projectile / shells and in the negative phase it falls down all the time, then the exercise should be stopped and the weight reduced. Of course, the progression of loads in bodybuilding is extremely important, but when it comes to isolated exercises, you need to be very careful.
2. Breathe correctly. At maximum effort (that is, when bending the arms), it is necessary to exhale. When lowering the barbell or dumbbell you need to take a breath.
3. Perform all of the above exercises due to the strength of your biceps, not your hands.

You can put an end to this. Your attention was given a publication on the topic of how to raise hands on Scott's bench using various equipment. We hope that the information in the article was useful to you!