This exercise involves holding a cable with a close grip and curling it towards your body, targeting the biceps muscles. It is a great isolation exercise for building arm strength and size.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Targets the biceps brachii muscle
- Allows for a greater range of motion compared to traditional dumbbell curls
- Engages the brachialis muscle, which can help increase overall arm size and strength
- Can be easily adjusted to target different areas of the biceps by changing the grip width or angle
- Provides constant tension on the biceps throughout the entire range of motion
- Can be performed with heavier weights than traditional curls, leading to greater muscle growth and strength gains
How to perform
- Stand with your feet shoulder-width apart and hold a cable attachment with an underhand grip, palms facing up.
- Keep your elbows close to your sides and curl the cable attachment towards your shoulders, exhaling as you lift.
- Pause at the top of the movement and squeeze your biceps.
- Slowly lower the cable attachment back to the starting position, inhaling as you lower.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Biceps
Primary
Forearms
Primary