Body part
Biceps
Instructions
- Stand in front of a cable machine with your feet shoulder-width apart and knees slightly bent.
- Grab the handle of the cable machine with an underhand grip, palm facing up.
- Position your elbow against the side of your body and keep it stationary throughout the exercise.
- Start with your arm fully extended and slowly curl your forearm towards your bicep, while exhaling.
- Contract your biceps at the top of the movement and hold for a brief pause.
- Lower the handle back to the starting position in a controlled manner while inhaling.
- Repeat for the desired number of repetitions and then switch to the other arm.
- Maintain proper form and avoid using momentum to lift the weight.
Advice
- Focus on using proper form and technique to target your biceps effectively.
- Initiate the movement by contracting your biceps and curling the cable handle towards your shoulder.
- Keep your elbow close to your body to maintain tension on your biceps.
- To prevent swinging, engage your core and stabilize your body throughout the exercise.
- Control the weight on both the concentric (lifting) and eccentric (lowering) phases of the movement.
- Take advantage of the unilateral nature of the exercise to address any muscle imbalances between your arms.
- Avoid using momentum or excessive weight to ensure that your biceps are doing the majority of the work.
- Vary your grip width to target different heads of the biceps.
- Incorporate both high-repetition sets for muscle endurance and lower-repetition sets for muscle strength.
- Don’t forget to stretch your biceps after the workout to maintain flexibility and prevent muscle tightness.
