This exercise involves holding a cable with both hands and curling it overhead, targeting the biceps and shoulders. The movement should be slow and controlled, with a focus on squeezing the biceps at the top of the curl.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Targets the biceps and forearms
- Allows for a greater range of motion compared to traditional bicep curls
- Engages the core muscles for stability
- Can be easily adjusted for different resistance levels
- Helps to improve grip strength
How to perform
- Stand with your feet shoulder-width apart and hold a cable with both hands, palms facing up.
- Extend your arms straight up above your head, keeping your elbows close to your ears.
- Slowly lower the cable behind your head, bending your elbows and keeping your upper arms stationary.
- Pause for a moment, then slowly raise the cable back up to the starting position.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Biceps
Primary
Forearms
Primary