Body part
Biceps
Instructions
- Stand in front of a cable machine with a straight bar attachment positioned at the bottom of the machine.
- Grasp the bar with an underhand grip, keeping your hands shoulder-width apart.
- Step back a few feet from the machine, maintaining tension on the cable.
- Engage your core and keep your back straight throughout the movement.
- With your elbows slightly in front of your body, curl the bar towards your chest, squeezing your biceps at the top of the movement.
- Hold for a moment, then slowly lower the bar back to the starting position, fully extending your arms.
- Repeat for the recommended number of repetitions.
- Keep your movements controlled and avoid using momentum to lift the weight.
Advice
- Focus on maintaining a stable posture throughout the exercise to isolate the biceps and prevent excessive momentum.
- Engage the core muscles and squeeze the biceps at the peak contraction for maximum muscle activation.
- Start with a lighter weight and gradually increase the resistance to ensure proper form and reduce the risk of injury.
- Use a full range of motion by fully extending the arms and flexing the biceps at the top of the movement.
- Incorporate a variety of grip widths to target different areas of the biceps for balanced development.
- Control the speed of the movement, both during the lifting and lowering phases, to maximize muscle tension.
- Utilize a controlled eccentric (negative) portion of the exercise by resisting the weight on the way down to stimulate muscle growth.
- Experiment with different attachment options, such as straight bars or EZ bars, to vary the stimulus and prevent adaptation.
- Consider incorporating techniques like drop sets or supersets to add intensity and challenge the muscles.
- Prioritize recovery by giving your biceps adequate rest between training sessions and getting sufficient sleep and nutrition.
