This exercise involves using a cable machine to perform bicep curls while keeping the upper arms stationary. It targets the biceps and helps to improve arm strength and definition.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Targets the biceps brachii muscle, helping to increase arm strength and size
- Allows for a greater range of motion compared to traditional dumbbell curls
- Helps to isolate the biceps muscle, reducing the involvement of other muscles in the movement
- Can be performed with different cable attachments to vary the exercise and target different areas of the biceps
- May be a good alternative for those with wrist or elbow pain who cannot perform traditional curls with dumbbells
How to perform
- Attach a cable to a low pulley and select the appropriate weight.
- Stand facing the cable machine with your feet shoulder-width apart and your knees slightly bent.
- Grasp the cable handle with an underhand grip and bring it up to your chest, keeping your elbows close to your sides.
- Hold the contraction for a second and then slowly lower the cable back down to the starting position.
- Repeat for the desired number of reps.
- Switch arms and repeat the exercise on the other side.
FRONT VIEW
BACK VIEW
Biceps
Primary
Forearms
Primary