What makes the Warrior Evo 4 lacrosse head stand out. How does its design improve performance on the field. Why is it ideal for offensive players. What are the key features of the Evo 4 that enhance gameplay.
Overview of the Warrior Evo 4 Lacrosse Head
The Warrior Evo 4 lacrosse head represents a significant advancement in lacrosse equipment design. Engineered for offensive players, this head combines lightweight construction with exceptional stiffness and durability. Let’s explore the key features and benefits that make the Evo 4 a game-changing option for attackmen and midfielders looking to elevate their performance.
Key Specifications
- Brand: Warrior
- Position: Attack
- Grade: Men’s
- Compliance: NFHS
- Warranty: 6 months
Performance Ratings
- Overall: 9/10
- Accuracy: 9/10
- Ball Hold: 8/10
- Ground Balls: 9/10
- Shooting: 9/10
Innovative Design Features of the Evo 4
The Warrior Evo 4 incorporates several innovative design elements that set it apart from previous models and competitors. These features work together to enhance performance across multiple aspects of the game.
Symrail Technology
What is Symrail technology? It’s a unique design approach where the outer sidewall rail is mirrored on the inside of the head. This configuration significantly improves the head’s overall stiffness and helps combat warping, a common issue in lacrosse heads. The result is a more consistent and durable product that maintains its shape and performance over time.
Versatile Sidewall Design
How does the Evo 4 accommodate different stringing preferences? The sidewall holes have been carefully designed to allow for an exceptionally wide range of pocket styles. This versatility enables players to customize their stick to match their preferred playing style, whether they favor a high, mid, or low pocket.
Anatomy of the Warrior Evo 4 Lacrosse Head
To fully appreciate the Evo 4’s capabilities, it’s essential to examine each component of the head and how it contributes to overall performance.
Scoop Design
The scoop of the Evo 4 features a rounded and angled profile. Why is this important? This design choice enhances ground ball pickup efficiency, allowing players to scoop the ball more easily and consistently. Unlike some competitors that sacrifice durability for weight savings, the Evo 4’s scoop maintains excellent stiffness and sturdiness, making it reliable in challenging ground ball situations.
Throat and Neck Configuration
The throat of the Evo 4 employs a unique design philosophy. How does it balance ball control and catching ability? The lower portion of the throat offers significant pinch, providing excellent ball control. As you move towards the top of the head, the design opens up, creating more space for catching while reducing the likelihood of the ball hitting the sidewall.
The neck of the Evo 4 is notably stiff, providing a solid foundation for shaft attachment. It also incorporates forward cant, which can help increase shot velocity. This design choice gives players an edge when taking powerful shots on goal.
Stringing Options and Pocket Customization
One of the Evo 4’s standout features is its incredible versatility when it comes to stringing and pocket customization.
Sidewall Hole Configuration
The Evo 4’s sidewall holes are strategically placed to accommodate a wide variety of stringing patterns. This design allows players to replicate virtually any type of pocket, from traditional to more modern styles. Whether you prefer a shifty, finesse-oriented pocket or a power shooter’s setup, the Evo 4 can be customized to meet your needs.
Compatibility with Different Mesh Types
The Evo 4 is compatible with a range of mesh types, including:
- Type 4S
- Type 4X
- Type 4F
- Type 3S
- Type 3X
- Type 2S
- Type 2X
- StringKing Diamond
This broad compatibility ensures that players can fine-tune their pocket to achieve optimal performance based on their individual preferences and playing style.
Performance Analysis: On-Field Capabilities
The true test of any lacrosse head lies in its on-field performance. The Warrior Evo 4 excels in several key areas that are crucial for offensive players.
Ball Control and Retention
How does the Evo 4 enhance ball control? The combination of the pinched throat and customizable pocket allows for excellent ball retention. Players can confidently carry the ball through traffic and maintain possession during aggressive dodges and movement.
Shooting Accuracy and Power
The stiff construction and forward cant of the Evo 4 contribute to improved shooting performance. Why does this matter? The rigidity of the head helps transfer energy more efficiently from the shaft to the ball, potentially increasing shot velocity. The forward cant can also help players achieve a more natural release point, potentially improving accuracy.
Ground Ball Efficiency
With its rounded and angled scoop design, the Evo 4 excels in ground ball situations. The sturdy construction of the scoop allows players to aggressively attack loose balls without fear of damaging the head.
Durability and Maintenance Considerations
While performance is crucial, durability is equally important for any lacrosse head investment. The Evo 4 addresses this concern through several design choices.
Warp Resistance
The Symrail design of the Evo 4 significantly improves its resistance to warping. Why is this important? Warping can negatively impact a head’s performance over time, affecting shooting accuracy and consistency. The Evo 4’s improved stiffness helps maintain its shape even under intense play conditions.
Compatibility with Shafts
The Evo 4 features a tight and secure neck design that provides excellent compatibility with a wide range of shaft types. This secure fit helps prevent unwanted movement or loosening during play, contributing to the overall durability and performance of the complete stick.
Ideal Player Profile for the Warrior Evo 4
While the Evo 4 is a versatile head, it is particularly well-suited for certain player types and positions.
Offensive Specialists
The Evo 4 is primarily designed for offensive players, including attackmen and offensive midfielders. Its lightweight construction, customizable pocket options, and shooting-oriented features make it an excellent choice for players focused on scoring and ball control.
Skill Level Considerations
Is the Evo 4 suitable for beginners? While its performance characteristics can benefit players of all skill levels, the Evo 4’s advanced features and customization options may be most appreciated by intermediate to advanced players who have a good understanding of their playing style and pocket preferences.
Comparing the Evo 4 to Previous Models and Competitors
To fully appreciate the Evo 4’s position in the market, it’s helpful to compare it to its predecessors and similar offerings from other manufacturers.
Improvements Over Previous Evo Models
How does the Evo 4 improve upon earlier versions? The Evo 4 offers a lighter yet stronger structure compared to previous Evo models. The introduction of the Symrail technology and refined sidewall design provides enhanced stiffness and durability without adding weight.
Market Positioning
In the competitive landscape of high-performance lacrosse heads, the Evo 4 stands out for its combination of lightweight design, exceptional stiffness, and versatility. While other heads may excel in specific areas, the Evo 4 offers a well-rounded package that can adapt to various playing styles within the offensive realm.
The Warrior Evo 4 lacrosse head represents a significant step forward in head design, offering a compelling blend of performance, durability, and customization options. Its innovative features and versatile stringing capabilities make it an excellent choice for offensive players looking to elevate their game. While it may not be the ideal choice for defensive specialists, attackmen and midfielders will find the Evo 4 to be a powerful tool in their arsenal, capable of enhancing various aspects of their offensive play.
Warrior Evo 4 HS M · StringKing
Learn how to string a Warrior Evo 4 HS lacrosse head with a Mid Pocket. Our step-by-step stringing tutorials make it easy to string the perfect stick.
Lacrosse Pocket
Evo 4 HS M
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Warrior Evo 4 Lacrosse Head Review
Brand:
Warrior
Position:
Attack
Grade:
Men’s
Compliance:
NFHS
Warranty:
6 months
Overall:
Accuracy:
Ball Hold:
Ground Balls:
Shooting:
When Warrior set out to create the Evo 4 lacrosse head, they decided to develop a head that is extremely lightweight without sacrificing stiffness and durability.
No other head offers the stiffness that this head does especially in its weight class.
The Evo 4 offers as many different stringing options as you can think of. Whatever you prefer, the sidewall holes have been designed to be able to create whatever pocket you find suitable. The new design in the Evo series is the best yet. You will not be disappointed when you find that this head has increased your level of play to its highest potential.
Scoop
The scoop is rounded and angled in order to improve your efficiency on ground balls. While other heads sacrifice toughness in the scoop, the Evo 4 has a stiff, sturdy scoop that will be an excellent choice for any ground ball situation.
Sidewalls
The sidewalls can be used to replicate any type of pocket. If you are the type of player who likes to play with a certain style of pocket or type of way to carry or shoot the ball, this is the perfect head for you.
These new sidewalls designs make for an extremely versatile head that is even lighter and stronger than previous Evo editions.
Throat
The throat of the Evo 4 is very unique. Towards the bottom of the throat the head holds a great amount of pinch. But as you move towards the top of the head there is more room to catch the ball and less pinch to reduce the ball hitting the sidewall.
Neck
The neck has a good amount of stiffness which provides a good base for the shaft to fit in to. The neck also provides forward cant which improves the velocity of your shot. No goalie will be able to stop an open rip from you and your weapon of choice.
Warp factor
The Evo 4, like every other lacrosse head has its battle against the warp factor. With the new “symrail” design, the outer sidewall rail is mimicked on the inside so that the heads stiffness is improved and you don’t have a problem with warping.
Shaft fit
The Evo 4 has a good hold on any shaft. Its neck is tight and secure and should have no problem being compatible with any shaft you choose.
Field position
The field position that is best suitable for this is definitely offensive oriented.
Although the head may not be good for defenders, it can fit any needs that an offensive player desires.
With its sidewall capabilities to adapt to any style of play, creating your pocket is as easy as ever. The Evo 4 is a great head for any attackman or middy who is looking to up their game and start scoring more goals immediately.
Summary
The Warrior Evo 4 is a game changer. With the ability to personalize your pocket the way you like it, you will never feel more comfortable than you do with this supreme head in your possession.
With a lighter but stronger structure than any of the previous Evo’s, it is definitely the best decision for you. If you are looking to improve your game, the Evo 4 will help you get there faster than any other head on the market.
Standing Biceps Curl: photo and video exercises
Contents
- Benefits and disadvantages of the exercise
- What muscles work
- Arm curl on the lower block
- Arm curl in the crossover from the upper block 900 06
- Recommendations
- Conclusion
- What muscles does the upper pulldown exercise?
- Benefits of this exercise
- Technique
- Suggestions for practice
- Tips for maximum efficiency
- Muscles worked
- Technique
- Inclusion in the training program
- Biceps in the lying block.
Overhead Curl - Biceps Exercise
Overhead CurlThe crossover curl is considered a basic and safer alternative to the barbell lift. The exercise is great for both beginners and professional athletes. Allows you to provide a powerful load and stretch on the short head, visually expanding the volume of the hand.
Contents
Benefits and disadvantages of the exercise
The crossover bicep curl is a movement that has many different variations. It has a number of advantages and disadvantages compared to the classic barbell lift. Therefore, it is worth considering these exercises as complementary, and not replacing each other.
The main advantages of curl on the block:
- The ability to change the degree and focus of the load using different grips, handles, one or two hands.
- Helps to master the correct technique and the perfect execution of the movement pattern.
- Creates tension even at the starting point due to the tension of the cable, because of this, the working muscles are constantly under load.
- Ideal for safe pumping, multi-rep techniques, statodynamics and more.
- Stably increases the volume and strength of the biceps.
Disadvantages of when working with the lower block:
- Poorly suited as the main “mass-set” exercise, inferior to working with free weights (dumbbells and barbell).
- The gym may not have a crossover (or the necessary handles).
What muscles work
When performed correctly, the bicep curl is an isolation type exercise, since only one pair of joints (elbows) is involved in the work. The main load falls on:
- Biceps (mostly short head).
- Shoulder muscle.
- Brachioradialis.
If the athlete feels tension in other muscles (for example, triceps or traps) while performing the curl in the block, in the standing position, then this indicates incorrect technique or a lack of neuromuscular control in the target zone.
Low Block Curl
The Crossover Low Block Version is a classic version of the exercise.
However, there are three popular variations that use different handles. Each of them has its own characteristics.
Straight Handle Classic
- Walk half a step towards the machine. Take the handle in your hands and stand straight, feet shoulder-width apart.
- Bend your arms until your fist is at front delt level.
- Hold this position for 0.5 seconds, then at a slower pace, straighten your arms until fully extended at the elbow.
For more efficient execution of the movement on the lower block, it is recommended to make a long delay, for 1 second. Exhalation is performed during bending of the arms, inhalation – during extension.
The straight handle version is the most common. Key benefits:
- Loading on the short head of the biceps.
- The most convenient option even for beginners and does not require special training.
- Allows you to set the largest weights in the simulator, which makes it one of the most promising for the growth of strength indicators.
Rope Block Curl
Key Features and Differences in Crossover Rope Handle Work:
- Neutral Grip (palms facing each other) puts more stress on the forearms. This is especially true for those who are lagging behind this muscle group.
- For an even greater load on the forearms when performing a bend, the athlete can turn the hand to the sides (so that at the top of the palms look up). This helps not only strengthen the tendons, but also thicken the muscles in the forearm.
- This technique is considered analogous to hammer curls and switches the load focus from short to long head.
- Due to its flexibility, the rope creates less stability, forcing more stabilizer muscles to work.
EZ-Handle Curl
The EZ-Handle Pull-Up Curl is very similar to doing the Scott bench movement. Main differences:
- The load falls more on the lower part of the biceps.
- Due to the lack of fixation of the triceps and the position of the bar, more muscle fibers are included in the work.
- You can perform the movement with a wide grip, partially shift the load to a long beam.
Lower block curl with each arm separately
Performing a movement with one hand allows you to more accurately load the biceps and exclude other muscles from work. However, for the exercise to be effective, it is important to follow the basic rules:
- Always do the same number of reps on each arm with the D-handle.
- Fix the body securely (hold the frame with your free hand) to prevent inertia and rocking.
- Perform the movement at a slow pace (raising the arm slightly faster than lowering it).
Upper Block Crossover Curl
Upper Block Curl is a difficult technique, so it is recommended to use light weight when working in this style.
Technique:
- Slide the D-handles into the upper blocks of the machine. Stand in the middle and grab them with your hands. Feet shoulder width apart, back straight.
- Begin to bend your elbows, trying to bring your hands as close to your shoulders as possible.
- Pause briefly at the peak point and straighten your arms until your elbows are straight.
- Biceps are always parallel to the floor.
- Also, when performing, it is important to ensure that the elbows are directed to the sides (reducing the elbows is a technical error).
Recommendations
- Technique and smooth execution without jerks in this movement are more important than the weight of the projectile.
- Try to put the movement at the end of the workout, after heavy exercises like lifting the barbell for biceps.
- It is optimal to perform 10-12 repetitions per set (12 for each arm when performed alternately). Also, the exercise responds well to the multi-repetitive training mode, 12-20 repetitions each.
- Try to do no more than 3-4 working sets of curls per week.
Conclusion
This is the most versatile movement with lots of variations that allows you to increase the size and strength of the biceps.
It is also better suited for pumping than free weights, as it contributes to the constant preservation of the load.
Also read: the best exercises for biceps in the gym → Top exercises in the crossover machine →
A block simulator like a barbell and dumbbells, great for developing the biceps. Of course, if you prefer only machines in your biceps workouts, and do not use free weights and basic exercises, the effect will be worse than when using them in combination with barbell or dumbbell lifts.
Main working muscle group: biceps shoulder.
Accessory muscle group: shoulder muscle, muscles of the anterior surface of the forearm.
Biceps curl from the lower block – execution technique.
1. Set the correct weight on the block.
2. The exercise itself resembles lifting a barbell for biceps, with the only difference being that the movement of the weight goes along the same amplitude and you don’t have a neck in your hands, but an ordinary straight handle attached to a cable, to which the load is actually attached.
3. Return to the starting position, standing up with the handle in the outstretched arms, grip from below. The rope must be taut and the weights lifted.
Read also: Bending the arms on the lower block in the prone position.
4. Keep your lower back straight throughout the approach, do not “round” the spine, bending forward. Look straight ahead to help you maintain good posture.
5. The elbows should not move apart, and the wrists should be fully fixed at the joints.
6. As you exhale, begin to lift the weight, bending your elbows, pulling the handle to your chest, but without touching it.
7. Although it is harder to keep the elbows close to the body, it is necessary. If you can’t do the exercise correctly, reduce the weight.
8. Bending your arms, while inhaling, without delay, begin to unbend them back. When moving down, watch the speed of lowering the weight, it should not be too fast, do not drop it.
9. While moving up and down, the muscle being trained must always be tense.
10. Do not fully extend your arms in the elbow joints, perform bending with an incomplete range of motion.
11. Proper movement will help you avoid injury!
See also:
5 best exercises for your biceps Lower block curl in the lying position. Bending the arms from the lower side with a rope handle. Alternate lifting of dumbbells for biceps sitting on an inclined bench. Bending the arms with a barbell with a reverse grip.
Bending of the arms on the upper block is aimed at working out the biceps of the shoulder, as well as brachialis and brachioradialis. It is performed in a crossover. It is especially popular with professional athletes who want to work out the biceps in isolation and give it an expressive shape. But beginners can also benefit from these bends. What is it? Most entry-level athletes have a poorly developed neuromuscular connection. Therefore, performing various bends, they cannot use their biceps 100%.
And half of the load is taken over by the muscles of the forearm. Therefore, the biceps do not work out. And if at the beginning of their journey the growth of the biceps muscle is noticeable, then after 4-6 months a training plateau will come. When performing crossover curls, we put the arm in an advantageous position, which allows us to minimize both heads of the biceps. Remember how athletes show off their biceps. They raise their hand up and take it to the side. Exactly such a position will be in this exercise. More information on how to do curls for beginner athletes will be written in the “recommendations for implementation” section. In the meantime, let’s start in order and first of all we will analyze some anatomical aspects.
What muscles are involved in the upper block curl?
The main load when performing curls on the upper block will fall on the biceps. As we remember, it consists of two heads. And in this exercise, the short (internal) will be more involved.
This is because during the abduction of the arm to the side, it will be in the most stretched position. This principle resembles the effect of a rubber band. The more we stretch it, the more compressive force is generated. As for the long head, on the contrary, it will be slightly assembled. This happens for one reason. The long head of the biceps is biarticular, unlike the short head. Therefore, it participates not only in bending the arm, but also helps the deltas to lift the humerus up.
Important! Although the short head dominates the curls on the upper block, this does not mean that the long head will be idle. It’s just that her participation in this exercise is a little less.
- Brachialis (shoulder muscle). It is located under the biceps. Helps to bend the arm at the elbow joint.
- Brachioradialis (brachioradialis muscle). Refers to the muscles of the forearm. It also participates in bending the arm at the elbow joint. Athletes who have a poorly developed neuromuscular connection, this muscle can take on 40-50% of the load.
- Deltoids. In this exercise, they perform a stabilizing function, help to keep the humerus in a raised state.
Athletes who have a poorly developed neuromuscular connection, this muscle can take on 40-50% of the load.The benefits of this exercise
- Allows you to work the biceps in isolation. Which helps to improve their shape.
- Accentuated affects the short head. Due to its development, the biceps will become thicker.
- For novice athletes, it improves neuromuscular communication. What contributes to the correct impact on the biceps muscle when performing more basic exercises with free weights. Such as lifting the barbell for biceps and hammer bending.
- Raising and moving the arm to the side allows you to minimize both heads of the biceps. Therefore, the entire load will fall on exactly the muscle area that we need.
- There is a variant of the exercise with a rubber expander. Therefore, if desired, you can perform the exercise not only in the gym, but also at home.
- The exercise technique is quite simple, so athletes with any level of training can master it.
- When working with free weights, the biceps are loaded only in the middle phase of the execution, when the arms are bent at about 90°. In the crossover, the biceps will be in constant tension, since the cable will create horizontal resistance. And in the final phase of the exercise, the blocks will try to straighten our arm.
Technique
It has become so common in bodybuilding that the two-handed version is more classic. Therefore, we will consider the technique using his example, and then we will discuss the one-handed version. Before you start bending, you need to properly set up the simulator. First of all, we set the height of the blocks. Raise until they are slightly above the shoulders. Next, we fix the D-shaped handles at the edges. We set the required number of blocks.
- Grab the crossover handles with a supinated grip (palms facing up) and stand in the center between the legs of the machine.
- Spread your arms to the sides and straighten them as much as possible, forming the letter “T”. Elbows pointing down.
- Feet stand at the width of the pelvis (already shoulders).
- The back is straight, the press is tense.
- From this position, we exhale and, by contracting the biceps muscle, bend our arms at the elbow joints.
- When bending the handles, pull not towards the ears, but slightly behind the head. So we supinate the hand more strongly, squeezing out all the potential from the biceps.
- At the top point, we make a short pause, and as we exhale, we slowly unbend our arms, stretching the heads of the biceps.
The two-handed version has one disadvantage. It refers to the design of the crossover. This trainer comes in a variety of widths. Basically, it is designed for a person of average height who will feel comfortable doing bending in it.
But tall bodybuilders can have problems. The main one is the inability to straighten the arms, since at the moment of their full extension the blocks will lie on top of each other. Because of this, in the initial position, the biceps will lose tension and we will not be able to properly stretch them. But don’t get upset. There is a way out for such athletes. They can perform curls while sitting on a bench or kneeling. The main thing to take into account is one point. The simulator must be set up in the same way as when standing up. That is, at the beginning we take the standard starting position as described above. And already from it we kneel or sit on a bench. Thanks to this, we will be able to straighten our arms completely. Only now the load vector will not be horizontal, but slightly vertical. Because of this, the effectiveness of the exercise will decrease. To prevent this from happening, you can resort to one-handed execution.
The one-arm curl allows athletes of all sizes to properly work their biceps in a crossover.
Since we can move to either side by pulling the cable. In this case, the load will remain horizontal, allowing you to stretch and compress the biceps as much as possible. It is also worth considering that by working with one hand we can lift more weight. After all, it is easier to focus neuromuscular effort in one muscle than in two at once. Of course, the difference will not be very big, but even 2.5-5 kg for such a small muscle as biceps is already a significant result. But among all these pluses, there is one drawback. Working with each hand separately will require more time for you to complete. If you don’t have enough and every minute counts, then this option will not suit you.
Execution:
- Adjust the height of the block, as in the previous version (slightly above the shoulder).
- We take the handle with a supinated grip with one hand and move away in the opposite direction.
- Grab the crossover pillar with your free hand.
- From this position, while exhaling, we bend.
- While inhaling, we unbend the arm.
Implementation instructions
- Movement must be completely controlled. Do not relax your arms and give them the opportunity to unbend under the weight of the burden.
- At the end point of the bending of the arms, do not twist the hands. This will shift the focus from the biceps to the forearm and can cause injury to the wrist joint.
- When bending the arms, the elbows must remain in one place and be directed to the floor. No need to rotate the humerus and turn curls into arm wrestling.
- Don’t help yourself with your body. We are talking about rocking the body and a small squat. This technique will reduce the load on the biceps and the effectiveness of the exercise will drop.
- Choose the right working weight. It is he who is the key point in the technique of the exercise.
- Beginning athletes should focus on muscle contraction. To do this, not a lot of weight is taken and bending of the arm is performed with a delay at the top point. Extensions occur at a slow pace with a focus on the work of the biceps.
Tips for maximum efficiency
- Before starting a workout, it is imperative to perform a WARM-UP COMPLEX. Particular attention should be paid to the elbow and shoulder joints.
- In the absence of a crossover, you can perform the exercise with a rubber expander.
- If you want to stretch the long head of the biceps more, add pronation (turning the hand towards the little finger) at the moment of extension of the arms.
- The best place to do the lat curl is at the end of a workout, after more strength training. Such as BENDING HANDS WITH A BAR.
- In order to further disable the forearm from the movement, you can take the handles with an open grip.
- The primary goal is set on the technique of the exercise, and only after working it out, you can focus on increasing the weight.
As you can see, even such a simple exercise can bring real benefits to the training process. For athletes who do not plan to compete in bodybuilding championships, it is not recommended to perform this bending on an ongoing basis. They are better off focusing on basic exercises. But for strengthening the neuromuscular connection, it is great.
Good luck with your training!
Article content
- Muscles involved
- Technique
- Standing or sitting
- Lying on a horizontal bench
- Inclusion in the training program
Upper Pulldown Biceps Curl is an isolating accessory exercise that can be performed at the end of a workout to finish off a target muscle group.
Muscles worked
This exercise in isolation loads:
- Biceps or biceps brachii.
- Shoulder muscle or brachialis. It is located under the biceps and together with it is involved in bending the arms in the elbow joints.
Additionally involved:
- Brachioradialis – runs along the outer side of the forearm.
- Pronator round.
If you do the exercise correctly, no other muscles should be appreciably loaded. Contraindications for performing flexion are injuries to the elbow joints or wrists.
Technique
There are many ways to work on the biceps using the resistance of the cable trainers. As for the upper block specifically, there are two options:
- Bending the arms in a crossover while standing or sitting.
- Curl for biceps on a block lying on a horizontal bench.
Standing or Seated
Crossover Curl looks like this:
- Attach semi-circular handles to the cables passing through the upper pulleys. Grasp the handles with a reverse grip and stand between the legs of the machine exactly in the middle. If you plan to do the exercise while sitting, place a bench between the supports and sit on it. Ideally, the blocks should be at a height of 30-40 centimeters above the level of your shoulders.
- In the initial position, the arms are slightly bent at the elbows, tense and in the same plane with the crossover racks. Tuck the brushes slightly towards you. Keep your wrists and shoulders toned throughout the movement. When they are relaxed, it is easy to get a dislocation or sprain.
- Tighten your biceps as much as possible and pull the handles of the cables towards you so that your hands are at the level of your temples. You can also bend your wrists slightly. At the final point, linger for 1-2 seconds and slowly return to the starting position under control.
- Do the desired number of repetitions.
Ideally, the blocks should be at a height of 30-40 centimeters above the level of your shoulders.When performing the exercise, keep your arms parallel to the floor from shoulder to elbow. By controlling your actions in such a way that the movement occurs only in the elbow joint, you will maximally load the target muscle group.
Crossover biceps curl is performed synchronously with both hands.
At the same time, the body remains strictly in the center of the simulator and does not deviate from the plane of its racks.Lying on a flat bench
Place the bench next to the support of the block machine.
- Attach a straight handle to the cable passing through the top pulley. Grasp the handle with a reverse grip and lie on the bench with your head to the rack. Brushes can be placed shoulder-width apart or narrower – the exercise is performed this way and that.
- In the initial position, the head hangs slightly from the edge of the bench, the feet are on the floor, and the arms are slightly bent at the elbows. The wrists and shoulder joints are fixed, the shoulders are perpendicular to the floor.
- Brace your biceps and pull the handle towards you to the level of your forehead, bending your arms at the elbows. Hold at the point of maximum tension for 1-2 seconds and smoothly return to the starting position.
- Do the desired number of repetitions.
It is convenient to do the bending of the arms on the block lying down because the body is in a fixed position. You can use not only the straight but also the EZ handle. To perform it, it is not necessary to have a large frame for crossovers with two racks in the hall, because only one block is used here.
Inclusion in the training program
Block curls are usually placed at the end of the workout in order to reload the biceps after completing the basic exercises.
Use medium or light weight. The muscles are already quite tired from the previous exercises. It is recommended to do 3-4 sets of 10-15 repetitions.
Biceps in a lying block. Bending the arms from the upper block
- Type of exercise : Power
- Muscle group : Arms
- Target muscles : Biceps
- Equipment : Block Trainer
- Difficulty level : Beginner
- Is it available at home : No
Performing the exercise
1.
Starting position – lying with your back on a horizontal bench, holding the handle of the simulator in your hands with outstretched arms.
2. End of movement. The arms are bent at the elbow joints, the handle is near the head.
Lying Block Biceps > Exercise Description
1. Grab the bar attached to the Upper Block Machine and lie on your back on a flat bench. Keep your arms straight, shoulder bones are perpendicular to the floor.
2. Bend your elbows and pull the handle down to the top of your head, keeping your elbows in one position.
The exercise lying on the bench is designed to work out the muscles of the biceps. The front deltas of the shoulders, a little pectoral and forearm muscles are also included in the work.
This exercise can be performed both on a horizontal bench and lying on the floor.
To perform the exercise correctly, several conditions must be met:
1. Shoulders should be perpendicular to the floor.
