Saturday, February 6, 2016

Biceps Curl (Overhead Cable)

Target MusclesBiceps brachii, Brachialis, Brachioradialis
Starting Position:
1. Sit at a typical lat pull down station.
2. Grasp the handles palms facing back, hands close together.
3. Keep your upper arms pressed to your ears to limit shoulder involvement.
The Movement:
1. Bend your elbows as you curl the cable down in a smooth arc behind your head and toward your shoulder blades. Keep your upper arms fixed.
2. Hold for a count of two; then slowly raise the cable back to the starting position.
• Do not move your upper arms or elbows at any point of the movement.
•It is ok to lean in and get a bit of an abdominal burn at the same time, but concentrate on the biceps.
• Keep your wrists locked.
• Raise the cable under control until your' arms are fully extended  shortening or' rushing the upward phase will reduce the  effectiveness of the exercise.
Single Arm: In this variation you are doing a cross between a cable curl and a concentration curl.