How To Do The Cable Biceps Curl For The Best Arm Pump You've Ever Had
If you want to build bigger and stronger biceps, you need to include some isolation exercises in your workout routine. Isolation exercises are those that target a specific muscle group and minimize the involvement of other muscles. One of the best isolation exercises for the biceps is the cable biceps curl.
The cable biceps curl is performed with a cable machine and a straight bar attachment. It involves curling the bar up toward your chest while keeping your elbows fixed at your sides. The cable provides constant tension on your biceps throughout the range of motion, making them work harder and stimulating more growth.
In this article, we will explain how to do the cable biceps curl correctly, what benefits it offers, what variations you can try, and what common mistakes you should avoid.
How To Do The Cable Biceps Curl
To perform the cable biceps curl, follow these steps:
- Adjust the cable machine so that the pulley is at the lowest setting and attach a straight bar to it.
- Stand in front of the machine with your feet shoulder-width apart and your knees slightly bent. Grab the bar with an underhand grip, with your hands about shoulder-width apart or slightly wider.
- Keep your back straight, your chest up, and your shoulders down. This is your starting position.
- Exhale and curl the bar up toward your chest, keeping your elbows close to your body. Squeeze your biceps hard at the top of the movement and hold for a second.
- Inhale and slowly lower the bar back to the starting position, stopping just before the weight stack touches down. Keep your biceps under tension throughout the movement.
- Repeat for the desired number of reps and sets.
Benefits Of The Cable Biceps Curl
The cable biceps curl offers several benefits for your arm development and overall fitness. Here are some of them:
- It isolates the biceps brachii muscle, which is the two-headed muscle on the front of your arm that merges into one muscle belly near the elbow³. This muscle is responsible for flexing your elbow and supinating your forearm (turning your palm up).
- It also works the brachialis muscle, which lies beneath the biceps brachii and helps with elbow flexion¹. The brachialis is often overlooked but it can add thickness and definition to your arms.
- It engages the brachioradialis muscle, which is a forearm muscle that runs from your upper arm to your wrist². This muscle assists with elbow flexion and pronation (turning your palm down).
- It activates the anterior deltoid muscle, which is one of the three heads of your shoulder muscle¹. This muscle helps with shoulder flexion (raising your arm in front of you) and abduction (moving your arm away from your body).
- It improves your grip strength, as you have to hold onto the bar firmly throughout the exercise. Grip strength is important for many daily activities and sports that involve lifting, carrying, or holding objects.
- It enhances your arm pump, which is the temporary increase in blood flow and muscle size that occurs after a workout⁴. A good arm pump can boost your motivation, confidence, and appearance.
Variations Of The Cable Biceps Curl
The cable biceps curl can be modified in different ways to target different parts of your biceps or to increase or decrease the difficulty of the exercise. Here are some variations you can try:
- Seated cable biceps curl: You can do this exercise in a seated position if you have balance or stability issues or if you want to focus more on your biceps without using any momentum from your lower body. Sit on a bench or chair in front of the cable machine and follow the same steps as above.
- Single-arm cable biceps curl: You can do this exercise with one arm at a time if you want to work each bicep individually or if you have any strength imbalances between your arms. Use a single handle attachment instead of a straight bar and alternate between arms after each set.
- Reverse-grip cable biceps curl: You can do this exercise with an overhand grip instead of an underhand grip if you want to emphasize more on your brachialis and brachioradialis muscles. This variation also challenges your grip strength more as you have to prevent the bar from slipping out of your hands.
- Wide-grip cable biceps curl
Kaynak: Bing ile konuÅŸma, 19.04.2023
(1) Cable Curl: Benefits, Muscles Worked, and Common Mistakes - Healthline. https://www.healthline.com/health/fitness/cable-curl.
(2) How to Do Cable Curls: Techniques, Benefits, Variations - Verywell Fit. https://www.verywellfit.com/how-to-do-the-biceps-cable-curl-3498289.
(3) Cable Biceps Curl | Nasıl Yapılır? | Nereyi Çalıştırır?. https://www.fitnessandbeast.com/cable-biceps-curl-nasil-yapilir/.
(4) How To Do Cable Bicep Curls (Forms & Benefits). https://steelsupplements.com/blogs/steel-blog/how-to-do-cable-bicep-curls-forms-benefits.
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