Cable Curl - Overhead
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Intermediate Biceps Forearms Shoulders Strength High Low Cable Machine Pull Gym
Purpose: This exercise is used to target the biceps muscle to develop size, definition, strength, endurance and power.
Benefits: This exercise works both heads of the biceps.
Stand upright in the middle of a High Low Pulley Machine. Set the pulleys at about shoulder height. Keep with your knees slightly bent and your feet shoulder-width apart. Position your arms straight out to the sides, parallel with the floor, and hold the pulley handles, with the palms of the hands facing upwards. This is your starting position. While holding the upper arm stationary, curl the handles towards each other over your head, while contracting the biceps. Exhale during this movement. Do not let the upper arms move. Slowly bring the handles back to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.
The biceps is a straight muscle with two heads. The long head of the biceps crosses both the elbow and the shoulder joint. It bends the elbow and raises the arm forward at the shoulder. The short head crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand.
Step 1
Stand upright with your back straight and your knees slightly bent, cable handles straight out at your sides.
Stand upright in the middle of a High Low Pulley Machine. Set the pulleys at about shoulder height. Keep with your knees slightly bent and your feet shoulder-width apart. Position your arms straight out to the sides, parallel with the floor, and hold the pulley handles, with the palms of the hands facing upwards. This is your starting position.
Step 2
Curl the handles overhead, keeping your upper arms stationary.
While holding the upper arm stationary, curl the handles towards each other over your head, while contracting the biceps. Exhale during this movement. Do not let the upper arms move.
Step 3
Slowly bring the dumbbells back to the starting position.
Slowly bring the handles back to the starting position. Inhale during this movement. Position your arms straight out to the sides, parallel with the floor, and hold the pulley handles, with the palms of the hands facing upwards.