This exercise involves using a cable machine to perform a bicep curl while dragging the cable along the body. It targets the biceps and forearms.
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 bicep curls
- Engages the brachialis muscle, which can help create a more defined and aesthetically pleasing arm shape
- Can be easily modified by adjusting the weight or cable height to accommodate different fitness levels
- Helps to improve grip strength and forearm endurance
How to perform
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Attach a rope handle to a low pulley cable machine.
- Grasp the rope with an underhand grip, with your palms facing up and your hands shoulder-width apart.
- Step back from the machine to create tension in the cable.
- Keeping your elbows close to your sides, curl the rope towards your chest by flexing your biceps.
- Pause at the top of the movement and squeeze your biceps.
- Slowly lower the rope back to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Biceps
Primary
Forearms
Primary