Body part
Biceps
Instructions
- Sit on a bench that is placed facing a high-pulley cable machine.
- Place your feet flat on the ground and keep your back straight.
- Grasp an SZ bar or a straight bar attached to the cable machine with an underhand grip, hands slightly wider than shoulder-width apart.
- Extend your arms straight up, keeping your upper arms close to your head.
- This is your starting position.
- Keeping your upper arms stationary, exhale and curl the bar down by contracting your biceps until the bar is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- inhale and slowly raise the bar back to the starting position, fully extending your arms.
- Repeat for the recommended amount of repetitions.
- Remember to keep your upper arms stationary throughout the exercise and only move your forearms.
- Control the weight and avoid using momentum to maximize the effectiveness of
the exercise.
Advice
- Focus on maintaining proper form throughout the exercise to maximize the effectiveness and safety of the movement.
- Engage your core muscles and keep your back straight during the entire exercise.
- Start with a weight that challenges you but allows you to perform the exercise with proper form.
- Keep a controlled and steady tempo, both during the upward and downward phases of the movement.
- Breathe consciously and exhale as you lift the bar, inhaling as you lower it.
- Visualize your biceps contracting and squeezing at the top of the movement to enhance mind-muscle connection.
- Gradually increase the weight as you become stronger and more comfortable with the exercise.
- Utilize a full range of motion by fully extending your arms at the bottom and flexing your biceps as much as possible at the top of the movement.
- If possible, use a mirror to check your form and technique.
- Consider incorporating other exercises that target the biceps, such as dumbbell curls or hammer curls, for a well-rounded arm workout.
