Body part
Biceps
Instructions
- Stand facing the cable machine with your feet shoulder-width apart.
- Grasp the cable handles in an underhand grip with your palms facing up.
- Engage your core and keep your back straight.
- Lower your body into a squat position by bending your knees and pushing your hips back.
- Keep your weight in your heels and maintain a neutral spine.
- As you lower into the squat, simultaneously curl your hands towards your shoulders.
- Pause briefly at the bottom of the squat, then push through your heels and extend your legs as you return to the starting position.
- Keep your arms extended and your palms facing up throughout the entire exercise.
- Repeat for the desired number of repetitions.
Advice
- Focus on maintaining proper form throughout the exercise to effectively target the muscles in your lower body and arms.
- Engage your core muscles by contracting your abdominal muscles and drawing your navel towards your spine.
- Use a challenging weight that allows you to complete the desired number of repetitions with proper form.
- Control the movement by lowering the weight slowly and with control during the squatting phase.
- Exhale as you curl the cable towards your chest and inhale as you lower it back down.
- Ensure your knees stay aligned with your toes during the squatting phase to avoid straining your knees.
- Keep your back straight and chest lifted during the exercise to maintain proper posture.
- Don’t rely on momentum to lift the weight; instead, focus on using your muscles to perform the movement.
- Take breaks and rest between sets to allow your muscles to recover and prepare for the next set.
- Consider incorporating other leg and arm exercises into your workout routine to further strengthen and tone those muscle groups.
