Guide for Beginners (XLIV): Biceps in Bank Scott

Today in our beginner’s Guide, we will describe an exercise that allows you to work effectively, without traps and high intensity, upper extremities. It is an exercise for arms, specifically to the work of biceps: Biceps in Bank scott.

Biceps in Bank scott performance technique

Sitting on the machine, we support all of the arms on the desk of scott Bank and take a bar Z or two dumbbells with your hands, so that the palms face up. Without mobilizing arms and with the same stretched while holding the weight, started the exercise.

We inspire and started flexing the elbows to bring hands to the chest next to the weight, exhale at the end of the movement and return to the starting position slowly, without fully extended arms.

You can perform against a pulley and take the handle of the same hands on replacement of cufflinks or bar. You can also perform a hand and alternating with the other.

Muscles worked with biceps in Bank scott

As we have said is an exercise to arms and as its name implies, the main muscle worked is the biceps, requesting is so intense because the Bank does not allow us to help us with the rest of the body or mobilize arms.

Effort is also demanded of the brachial previous during the movement, and to a lesser extent are worked with this exercise the long supinador and the pronator round.

Tips and common mistakes when biceps on Bank scott

  • Fully stretch the arms in the eccentric phase: must only be fully stretched arms in the initial position, but subsequently the elbows should be at the end of the eccentric phase slightly flexed, thus prevent injuries like tendinitis.
  • Take much weight: If the weight chosen for the movement is not only excessive we will have big risks of injury, but it is likely that we seek to help us with the rest of the body, most tilting the torso on the desk or taking off the triceps of the lifted weight.
  • Not perform warm up session: This movement requires a light warm up muscles before, because being elevated and detached from the torso arms, it generates a great intensity in the work of the biceps, not warm up the muscles then, can cause severe injury or very strong shoelaces.

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