Cable Biceps Curl
Differentiation: Mechanics
This variation of a Cable Curl is unique. Here is how: you set the pulley at a low setting | and hold the bar with a normal grip. This position targets and develops the short head of your biceps.
Starting Position
To get into starting position, do this...
1) Locate a cable machine.
2) Obtain a [straight] bar attachment.
3) Clip the bar onto the pulley hook.
4) Set the pulley at its lowest setting.
5) Stand facing the cable machine, about 1 foot away from the machine.
6) Place your feet shoulder-width apart.
7) Grasp the bar using an underhand grip, shoulder-width apart.
8) Allow your arms to hang down, with your elbows planted near your sides.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while curling the bar up towards your upper chest.
3) ...until the bar reaches shoulder level.
4) This is the ending position.
5) When you reach the top of the movement where the bar reaches shoulder level, squeeze your biceps and hold briefly.
6) Inhale while allowing the bar to retract downward using a controlled movement back to the starting position with your arms extended.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your upper arms stationary and focus on only moving your forearms.
Keep your elbows pinned against the sides of your body, which will concentrate the majority of the effort in your biceps and provide you with the maximum potential benefit.
Avoid swinging your body in an attempt to assist with lifting the weight. Keeping your upper-body stationary will help concentrate the effort in your biceps.
Gear Advice
Some guys choose to use a special guidance aid called an arm blaster when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Ader Fitness Arm Blaster | $25.10 | |
| Harbinger Training Grip WristWrap Glove | $26.99 | |
| Weightlifting Chalk | $11.15 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | CAP Barbell Deluxe LAT Bar Cable Attachment with Rubber Handgrips, 36 |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.