Body part
Biceps
Instructions
- Stand facing a cable machine with your feet shoulder-width apart.
- Hold a cable attachment with an underhand grip, palms facing up, at shoulder height.
- Keep your core engaged and maintain a slight bend in your knees throughout the exercise.
- Exhale and slowly curl the cable attachment up and over your head, focusing on contracting your biceps.
- Pause for a moment at the top of the movement and squeeze your biceps.
- Inhale and slowly lower the cable attachment back to the starting position.
- Repeat for the desired number of repetitions.
Advice
- Maintain proper form throughout the exercise to target the biceps effectively.
- Use a weight that allows you to perform the exercise with control and without compromising form.
- Engage your core muscles to stabilize your body during the movement.
- Ensure a full range of motion by fully extending your arms at the bottom and squeezing your biceps at the top of the movement.
- Focus on a slow and controlled tempo to maximize muscle engagement and reduce the risk of injury.
- Incorporate variations of the cable overhead curl, such as alternating arms or using different attachments, to challenge your muscles in different ways.
- Keep your shoulders relaxed and down throughout the exercise to prevent unnecessary strain.
- Listen to your body and adjust the weight and intensity according to your fitness level and goals.
- Stay consistent with your workouts and gradually increase the weight or repetitions over time for continued progress.
- Fuel your body with a balanced diet and adequate protein to support muscle growth and recovery.
