Training on a Scott curl bench is made to isolate and strengthen the biceps. It is named after Larry Scott – a famous bodybuilder who was known for a large biceps and developed a special training program for it. The machine provides a padded angle rest for the arms to relieve elbows and back during the training. For the efficiency of the training on this bench, it is important to adjust the training equipment correctly. The arm rest should be height adjustable. The barbell bar is a necessary accessory for the training and rests for the bars exist. EZ bars, super EZ bars and long barbell bars can be used. Increase the weight used on the barbells only for advanced training. As alternative for the barbell or EZ bar, a dumbbell can also be used to train only one single biceps.
Starting the training
When you are starting the training on a Scott curl bench, an EZ bar is to be preferred to a barbell, because it enables a better hand grip and relieves the wrist joints. When training with an EZ or barbell, brachialis muscle and biceps muscle of both arms are being strained at the same time. To train correctly right from the beginning, the body posture on the training machine is very important. Take a seat on the seat padding and stand the legs firm on the ground. Thighs and lower legs should be positioned in a right angle. Press your upper body against the padding of the machine. If there is no padding, press the chest against the upper part of the arm cushion that is inclined frontwards. Lay the upper arms on the arm rest and care for the upright position of the upper body and a slight hollow back. Grasp the EZ bar at the inner curve. At the beginning of the training, a training partner should hand over the EZ bar to you, because this is easier than taking the bar yourself. The arms should never be fully stretched to relieve the elbow joints.
Training on a Scott curl bench
If you are in the starting position, the correct execution is important. While breathing out, curl your forearm over the elbow joint to the chest until the EZ or barbell bar is on the same height as the chin or neck. Let the EZ or barbell bar slowly sink downwards and don’t fully stretch the elbows. Repeat this exercise several times. When training on this fitness equipment, the muscles will be heavily strained because of the incline arm paddings. Therefore you should warm up your muscles well to avoid injuries before starting the training. You can vary the grip while training by grasping the barbell or EZ bars from above. In this way you don’t only train the biceps, but also the brachioradialis muscle. When training on a Scott curl bench with a dumbbell you can do the exercise in the same way. Take the same body posture like when training with a barbell or EZ bar, but use only one arm. Change side to train the other arm.
Avoid typical mistakes
To train correctly on the Scott curl bench, it is important to avoid mistakes right from the beginning. After having trained for a while it becomes hard to break with wrong postures. It is especially important
• not to use the shoulder muscles
• not to move upper arms, shoulders and upper body
• to curl elbows always in the direction of the upper body
• to move only the forearms.
To train correctly, the elbows should always lie on the padded arm rests. Shoulders, elbows and wrist joints should be in one line, while the wrist joints should also be straight all of the time. In the final position with curled elbows you should always strain the biceps for a better training effect.
Here you can find Scott curl benches on fitnessmarkt.com.
Published on: 11 November 2014