How to properly perform an exercise on a biceps simulator.
This is not the case when a new exercise should replace the standard biceps flexion in your training schedule, it should rather work together with it to add variety to your routine, since it affects the biceps in a different way.To do this exercise, you will need an appropriate simulator, which for the vast majority of people means going to the gym. Although, if your home gym is so equipped (and if you have one) that it has the right simulator, you are very lucky. It is designed in such a way that you are sitting with your chest resting on an inclined surface, and your arms are lowered through it. You will also need some cargo. You can use a barbell or dumbbells.
You should use lighter weights for this exercise than for the usual biceps flexion. Since the bench forces you to assume an unstable position, slow, controlled movements with a perfectly correct shape are necessary. If you have the wrong technique, at best you will get little benefit from the exercise, and at worst you risk injury.
How to perform correctly
Sit on the simulator and adjust the height so that the armpits only touch the upper part of the inclined plate of the simulator. Hold the weight with the lower grip (palms up) with your arms outstretched.
Lift the weight up while keeping your forearms on the bench.
Pause for a second in the upper position, then slowly lower the weight until the arms are fully straightened again.
Count three seconds when you lower your hands.
Make sure your feet are on the ground and your torso and shoulders remain stationary throughout the movement.
Options for bending the arms on the simulator
Flexion of the arms on the simulator without a thumb
If there was a world in which you can't use your thumb, then the king in it would be a man with the strongest grip. This version of the classic flexion of the hands on the simulator without a thumb not only develops the strength of the handshake, but also improves the strength of your forearms. It is best to use an EZ-neck for this exercise, although you can also use dumbbells or a barbell and, of course, make sure that you are well versed in standard arm flexion on the simulator before removing one of the most important elements of the grip.
Sit, as usual, on the bench of the simulator, holding the crossbar with your hand from above, using only your fingers.
Bend your arm towards your shoulders until your forearms are vertical.
Pause and squeeze the neck with your fingers, then slowly lower it.
The importance of flexing the arms on the biceps simulator
There are several reasons why arm flexion is really important if you want to get huge biceps.
Simplicity
As for the hands, the simpler the movement, the better they will work and the more effort you can put in. It is quite obvious that the more effort you put into training, the more progress you will see. At the same time, arm bends are by far the easiest to master, and they are an important part of your workout.
Tested and tested
It means that everyone has done biceps flexion at least once in their life. It's rare to see someone tell you not to do flexion, but it's also rare to see someone adore this exercise. If you like to take on a challenge, then the arm bending simulator is made for you.
Versatility
The fact that you can do arm bends with a rope, weight machines, barbells and dumbbells makes this exercise the most versatile ever.
