Cable Curl  
  • Targeted Muscles:
    • biceps
  • Additional Muscles:
    • forearm flexors
  • To make sure that your stronger arm does not compensate for your weaker arm, you can perform the exercise using only one arm at a time. Attach a horseshoe handle, instead of a straight bar, to the cable and then perform a full set with one arm. Then switch arms and perform a set with your other arm.
  • To work your forearms and the outside of your biceps more, you can perform this exercise using a rope attachment instead of a straight bar. Attach the rope to the cable and then grasp an end of the rope in each hand. Your palms should be facing each other and your thumbs should be closest to the ends of the rope. As you pull the rope up, move your hands closer together so that they end up just inside your shoulders. This modification gives you more freedom of movement so you can work your muscles more efficiently.
  • The cable biceps curl is an excellent exercise for building mass in your biceps. Although this exercise primarily works your biceps, it also strengthens your forearms. This exercise is very similar to the barbel curl. You may want to perform the cable biceps curl instead of the barbell curl to add variety to your workout routine.
  • To maintain proper form when performing the cable biceps curl, make sure you do not lean back or arch your back to help you life the weight. You should also keep your head, neck and back in a straight line. Concentrate on keeping your shoulders down and your elbows close to your sides when you lift the weight, but do not dig your elbows into your sides. When you lower the weight back to the starting position, make sure you do not lock your elbows.
  • You should be careful performing this exercise if you have elbow, wrist or lower back problems.
  • Do not lean back, arch your back or swing back and forth to help you lift the weight.
  • Do not dig your elbows into your sides or shrug your shoulders when lifting the weight.
  • Do not lock your elbows when you straighten your arms.
  • Do not bend your neck. Keep your head, neck and back in a straight line.
                   
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