Body part
Biceps
Instructions
- Stand with your feet hip-width apart and grasp the SZ-bar attached to a cable machine with an underhand grip.
- Keep your back straight and your elbows close to your torso.
- Curl the bar upward while keeping your upper arms stationary.
- Continue lifting until your biceps are fully contracted and the bar is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Slowly lower the cable bar back to the starting position with controlled motion.
- Repeat for the recommended number of repetitions.
Advice
- Use a weight that challenges you but allows you to maintain proper form and technique.
- Focus on squeezing and contracting your biceps throughout the movement.
- Keep your elbows close to your sides and avoid swinging or using momentum.
- Control the weight on the way up and down, avoiding sudden or jerky movements.
- Engage your core and maintain a stable and upright posture throughout the exercise.
- Breathe naturally and avoid holding your breath during the movement.
- Ensure a full range of motion by fully extending your arms at the bottom and squeezing your biceps at the top.
- Vary your grip width for added muscle stimulation and to target different areas of your biceps.
- Progressively increase the weight or resistance over time to continue challenging your muscles.
- Consider incorporating other biceps exercises into your workout routine to promote overall muscle development.
