The cable biceps curl is an effective variation of the traditional biceps curl that provides constant tension throughout the movement. Using cables allows for a smooth resistance curve and helps maintain muscle engagement throughout the entire range of motion.
Step by step guide:
- Set the cable pulley to the lowest position and attach a straight bar or handle.
- Stand facing the machine about two feet away from the pulley.
- Grasp the attachment with an underhand grip at shoulder width.
- Keep your upper arms fixed against your sides.
- Starting with arms extended, curl the weight up toward your shoulders.
- Squeeze your biceps at the top of the movement.
- Lower the weight back down with control, maintaining tension.
- Perform 10-15 repetitions for 3-4 sets.
Tips
Keep your core engaged and maintain a stable stance. Don’t lean back to lift the weight. Focus on controlled movements rather than momentum. Keep your wrists straight throughout the movement. Adjust your distance from the machine to maintain proper form and tension.
Benefits
This exercise provides constant tension on the biceps, helps develop peak contraction, improves muscle definition, and allows for smoother repetitions than free weights. The cable system helps maintain consistent resistance throughout the movement, promoting better muscle development.
Prevention
Avoid using excessive weight that causes you to swing or lose form. Keep your elbows stationary to prevent shoulder involvement. If you experience wrist discomfort, try using a different attachment. Those with lower back issues should maintain strict form and avoid leaning backward.
