The information provided on this website (including the Blogs, Community pages, Program Materials and all other content) was originally intended for a U.S. Secure one end to a high point and curl one arm at a time, or stand in the middle of the band and curl both arms at once. You can use resistance bands instead, says Triantafyllopoulos. At-home cable curl: Chances are, you don’t have a cable machine in your apartment or home. (Your palms face your body in the start position.) As a bonus, reverse curls are one of the best forearm exercises.ĥ. Reverse cable curl: Perform the cable curl using the bar, with an overhand grip. Stagger your feet for stability and perform all of your reps with that one arm. Grab the handle with one hand and face away from the machine until your arm is straight and slightly behind your body. Behind-the-back cable curl: Set a pulley to the low height. This is also called the overhead cable curl.ģ. Curl both arms in toward your head at the same time, keeping upper arms parallel to the floor, or alternate arms. Grab the handles so your arms are out to the sides and parallel with the floor, palms face up. High cable curl: Set the pulleys on a dual-cable machine to the highest point, and stand between the two stacks.
Do the standard cable curl, as explained above, but with the rope attachment.Ģ. Rope cable curl: Hold one end of the rope in each hand with your palms facing each other.
Cable bicep curl free#
Pause, squeeze the biceps as hard as possible, and then slowly lower the bar back to the starting position.Ī cable machine isn’t just a useful alternative to biceps curls with free weights, it also allows you to use different attachments, heights, stances, and grips to change up the exercise and target the muscles from different angles.ġ.Keeping your elbows tucked and your upper arms locked in place, curl the bar as close to your shoulders as you can.Grab the bar with your arms extended and hands shoulder-width apart, palms facing away from you. Hook a straight bar attachment up to a cable machine, and set the pulley to the low position.So the next time arms day comes around, put down the free weights and acquaint yourself with the cable machine and the cable biceps curl:
It’s a move that’s legitimately worth your time. That makes the cable curl more than a fallback move to do when your favorite dumbbells are in use. In a 2014 American Council of Exercise study, researchers compared the cable curl, barbell curl, concentration curl, chinup, and EZ-bar curl, and found that cable curls activated 80 percent of the biceps brachii’s maximum voluntary contraction - only the concentration curl outperformed the cable curl. A cable curl is essentially a standing dumbbell curl performed using the cable machine instead of dumbbells.Īnd the cable biceps curl is super effective.
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