1. Scott’s simulator
About movement. The training version copies the pattern of the movement you perform on the Scott bench. And there, and there, the elbows are located in front of the body, which reduces the load on the long head of the biceps and prevents its full contraction. But on the other hand, the short (inner) head will have to work for two.
Why we like this exercise. To begin with, the machine perfectly isolates the biceps, because the back of the hand is firmly pressed against the roller. This makes cheating very difficult. It also makes it easier to change weight and do drop sets in the machine. You can easily use other high-intensity training techniques, such as 21 or one and a half repetitions.
You can also do one-handed curls, using the other for forced reps and even negatives.
2. Flexion in the machine with an incline back
About movement. Consider this the exact opposite of Scott Bench Curls. Since the machine allows your arms to hang at your sides while your body is tilted back on a reclining back, the long biceps head is fully extended at the lowest point, ready for maximum contraction. Just don’t put your elbows up!
Why we like this exercise. Want a powerful bicep peak? You are not alone, and it is for this reason that reclining curls are so popular in arm workouts. High-intensity training techniques such as forced reps, drop sets, one-and-a-half reps, 21 and peak contraction can be used here too .
3. Bending with one arm in a crossover standing
About movement. The options for bending arms in a crossover are a cart and a small cart. Due to the mobility of the blocks, you can change their height, the direction of the resistance force vector, or the position of the body relative to the stack. Thanks to this, you can come up with a lot of variations of one exercise in one simulator.
Why we like this exercise. In crossover curls, you can change the angle of the pull by moving the block up or down, and this allows you to do the same exercise in different ways. Plus, of all the biceps exercises, this is the safest for the shoulder joints, because you can stand facing the block, back to the block, or any other intermediate position and perform the movement at any angle.
4. Hook lifts in Smith
About movement. Smith’s hook lifts are a kind of anti-bend. In most bicep curls, your arms are in an arc; in this movement, they move strictly up or down, or almost strictly. As a result, instead of fixing your elbows at the sides, you are forced to pull them back while lifting the bar. The movement allows you to work both heads of the biceps.
Why we like this exercise. Smith grappling can significantly reduce front delta involvement. A fixed trajectory also helps to maintain correct technique, and a fixed barbell allows you to work out to muscle wasting without unnecessary risk.