How to perform Cable Bicep Curl with proper form
Equipment Needed
- Cable machine with a low pulley
- Straight bar attachment or rope attachment
Starting Position
- Setup: Attach a straight bar or rope to the low pulley on the cable machine.
- Positioning: Stand facing the cable machine, feet shoulder-width apart.
- Grab the Bar: Bend at the elbows and grasp the bar/rope with an underhand grip (palms facing up).
Proper Form
- Elbow Position: Keep your elbows close to your torso throughout the movement.
- Body Posture: Stand tall with a slight bend in your knees. Engage your core.
- Curl Movement:
- Pull the bar/rope towards your shoulders, keeping your elbows stationary.
- Curl until your biceps are fully contracted and the bar/rope reaches shoulder height.
Return Phase
- Lowering: Slowly lower the bar/rope back to the starting position with control.
- Full Extension: Allow your arms to extend fully but don't lock out your elbows.
Tips for Proper Form
- Avoid swinging or using momentum; the movement should be smooth and controlled.
- Focus on squeezing your biceps at the peak of the curl.
- Maintain a neutral wrist position to avoid strain.
Common Mistakes
- Not keeping elbows stationary.
- Lifting too heavy, leading to poor form.
- Letting shoulders rise during the curl.
Following these guidelines will help ensure you perform the Cable Bicep Curl with proper form, maximizing effectiveness and reducing the risk of injury.
Exercises
Hammer Curl, Cable
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Dumbbell
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Band
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hang Clean, Kettlebell
Type: Upper, Lower, Pull
Target: Biceps, Forearms
Synergist: Shoulders, Chest
Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps
Reverse Curl, Barbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Cable
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Band
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms
Reverse Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Reverse Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms
Seated Palms Up Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms
Wrist Roller, Bodyweight
Type: Upper, Pull
Target: Forearms
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms