![]() ![]() Lie face down on an inclined bench with your chest and stomach resting on it and your feet on the ground.Start with a straight bar attachment to the lowest setting of the machine.It also requires lying face down on an inclined bench, which eliminates the use of legs and upper back to lift the weight. The spider curl workout focuses on the short bicep head as it creates high muscle tension during the upward movement. Bring the arm forward under control and repeat for the desired reps.Curl the load up while leaning forward slightly.Use an underhand grip to grab the handle and extend your arm behind you.Stand a few feet away with feet shoulder-width apart and turn away from the weights with one foot slightly in front.Set the pulley machine at the lowest setting and attach a single handle.Single-arm cable curls are a type of bicep exercise that targets one arm at a time using constant tension cable machines.įixed tension on the muscles throughout the movement results in a more effective workout. Bend your elbows and curl the bar up to your shoulders.Then, lie down with your arms straight.Grab the bar with an underhand, shoulder-width grip.Sit on the floor with legs straight and feet closest to the weight stack.Attach a straight or EZ bar to a low pulley.Supine cable curls are a beneficial cable exercise that maximizes the effects of bicep curls.ĭespite looking simple, the exercise requires a precise form. Squeeze the biceps and return to the starting position.Keep your elbows tucked into your body and slowly curl the bar up while keeping your upper arms stationary.Use an underhand grip, varying the width of the grip.Start by setting the cable pulley at a low level and attaching the straight bar.The barbell biceps curl is an effective exercise for building mass, but the cable version is even better due to the continuous tension it places on the targeted muscles.Ĭable bicep curl creates a greater occlusion effect and results in a better pump. ![]()
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