This exercise involves sitting on a bench with a cable machine and curling the cable 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 muscles, helping to increase arm strength and size
- Allows for a full range of motion, ensuring that the biceps are fully engaged throughout the exercise
- Provides constant tension on the biceps, which can lead to greater muscle activation and growth
- Can be easily adjusted to accommodate different fitness levels and goals
- Helps to improve grip strength and forearm development
How to perform
- Adjust the cable machine so that the pulley is at the lowest setting.
- Sit on the bench with your back straight and your feet flat on the ground.
- Grasp the cable handle with an underhand grip, with your palms facing up.
- Keep your elbows close to your sides and curl the handle towards your shoulders.
- Hold the contraction for a second and then slowly lower the handle back down to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Biceps
Primary
Forearms
Primary