Body part
Biceps
Instructions
- Stand beside a cable machine with your feet shoulder-width apart.
- Set the pulley to the lowest position and attach a single handle.
- Grab the handle with an underhand grip using your right hand, keeping your elbow close to your torso.
- Keep your upper arm stationary and curl the handle upwards by contracting your bicep.
- Continue to raise the handle until your bicep is fully contracted and the handle is at shoulder level.
- Pause for a moment and squeeze your bicep at the top of the movement.
- Slowly lower the handle back to the starting position.
- Complete the desired number of repetitions, then switch to your left hand and repeat the exercise.
Advice
- Focus on a full range of motion to maximize muscle activation.
- Keep your elbow stationary and close to your torso throughout the movement.
- Use a lighter weight to ensure proper form and prevent shoulder involvement.
- Slow down the movement to increase time under tension for better muscle engagement.
- Incorporate a pause at the peak contraction to fully engage the biceps.
- Avoid using momentum by keeping the movement controlled both in the upward and downward phases.
- Ensure your wrist remains neutral and doesn’t bend throughout the exercise.
- Engage your core to maintain a stable and upright posture.
- Switch sides after each set to ensure even development and reduce the risk of imbalances.
