Cable Curl - High Pulley
Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght
Beginner Biceps Forearms Shoulders Traps Strength High Low Cable Machine Pull Gym
Purpose: This exercise strengthens the biceps.
Benefits: This exercise isolates the biceps so that momentum does not come into play.
Lie on a supine (flat) bench with your head directly under a high pulley. Hold a straight cable handle with your hands about shoulder-width apart and your palms facing up (underhand grip). Your arms should be straight up. This is the starting position. Curl the handle to your forehead. Your upper arms should remain stationary throughout the entire motion. Exhale during this movement. Do not arch your back. Slowly raise the handle to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
The biceps muscle is a straight muscle with 2 heads. The long head crosses both the elbow and shoulder joints and bends the elbow and raises the arm forward at the shoulder. The short head of the biceps crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand.
Step 1
Lie on a flat bench holding the handle with an underhand grip. The arms should be straight up.
Lie on a supine (flat) bench with your head directly under a high pulley. Hold a straight cable handle with your hands about shoulder-width apart and your palms facing up (underhand grip). Your arms should be straight up. This is the starting position.
Step 2
Curl the handle to your forehead, keeping your upper arms stationary throughout the exercise movement.
Curl the handle to your forehead. Your upper arms should remain stationary throughout the entire motion. Exhale during this movement. Do not arch your back.
Step 3
Slowly raise the handle to the starting position.
Slowly raise the handle to the starting position. Inhale during this movement. Hold a straight cable handle with your hands about shoulder-width apart and your palms facing up (underhand grip). Your arms should be straight up.