Biceps cable curl is the exercise that can make your muscle strong it is also an isolation exercise for the upper arm biceps muscle.
It’s a pulling action performed with a cable machine and is suitable for beginners.
The cable curl is performed standing facing one end of a cable machine with the cable fixed at the bottom of the machine and set with an appropriate weight.
Feet are flat on the floor with one arm holding a cable handle and the other at the side.
This exercise can be used as part of an upper body strengthening program or muscle building program.
Biceps Cable Curl
Instructions:
- Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley.
- Grab the cable bar at shoulder width and keep the elbows close to the torso.
- The palm of your hands should be facing up (supinated grip). This will be your starting position.
- While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out.
- Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level.
- Hold the contracted position for a second as you squeeze the muscle.
- Slowly begin to bring the curl bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
Variation: You can also perform this movement using an E-Z barbell attachment or single handles.
Benefits:
The primary target of the cable curl is the biceps brachii muscle. This is the muscle that flexes the elbow, which is why it is worked when you curl the arm.
It connects the scapula with the radius of the forearm.
Synergistic muscles worked during the cable curl are the brachialis and the brachioradialis, which are also used when flexing the elbow.
While doing the cable curl, other stabilizing muscles come into play in the shoulder and upper back—the anterior deltoid, trapezius and the levator scapulae. Your wrist flexors are also used.
Building the biceps gives an appealing look to the upper arms for both men and women.
You see them in the classic arm flex to show off muscles. Building the biceps can help flesh out the upper arm if you have sagging skin following weight loss or due to aging.
You use the biceps brachii every time you raise your arm or bend your elbow.
Strong biceps help you pick up and carry objects such as boxes, grocery bags, a laundry basket, or cradle a child.
Beyond looking muscular or toned, having strong biceps makes daily life a little easier.
The exercise provides an alternative to the dumbbell or barbell curl because it offers a little more instability during the lift, which should bring a few more regional muscles into play.
The cables give a constant tension that dumbbells don’t provide.
