Your head should also be in line with your spine. Stand tall with your back straight, shoulders back, and your elbows tucked in close to your sides.In this position, your arms should be extended with a slight bend in your elbows.Hold the cable bar attachment in an underhand grip, your hands in a wide grip positioning, and have it suspended in front of your thighs. There should be a slight bend in your knees. Face the cable machine with your feet at around hip-width apart on the floor.Set Up: For the standing cable curl, you will need a cable machine set to an appropriate weight that you are comfortable working with, as well as a cable bar attachment. To avoid this, it is a good idea to perform standing cable curls alongside other free weight bicep curls, such as those using a dumbbell or a barbell if you are looking to develop your strength and muscular hypertrophy as rapidly as possible. If you train them in the same way during each session, they will adapt to a limited range of exercises and you will reach a plateau in your training. It is important to perform a variety of strength based exercises across different types of exercise equipment to achieve optimum results, so that your muscles are challenged from a range of angles. It is a well-accepted fitness tenet that varying exercise parameters (i.e., angle of pull, position of extremities, etc.) can cause different activation patterns within muscle compartments, and making synergists more active or less active. That being said, it all boils down to what your individual fitness goals are as well as what exercise method you prefer.Īs noted by Brad Schoenfeld (MSc, President of Global Fitness Services) in his study, ‘The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training’: On the other hand, dumbbell curls alongside curls performed with other types of free weights are better in the long run for developing muscular hypertrophy as they allow the user to train with progressive overload, and are therefore more challenging for the muscles. They are also easy to perform, and great for beginners. There are pros and cons surrounding both sides of the argument and we could spend hours discussing it to reach a final conclusion, but we will keep our answer short and sweet for your benefit.Ĭable bicep curls provide the user with a constant level of resistance throughout the exercise, which is one of the main benefits of performing them. Now, this has been up for debate for as long as anyone in the fitness industry can remember. We go through exactly how to do a cable bicep curl below, but it essentially involves standing in front of the cable machine and pulling the attached bar or handles upwards in a curling motion, as you would during a regular free weight bicep curl.Īlso, feel free to download our FREE 16 Week Home Strength Training Programme:ĭOWNLOAD Cable Bicep Curls VS Dumbbell Curls: Which is Better? It is popular with strength training beginners thanks to the simplicity of the exercise, and the fact that the cable itself assists the user in lifting the weight. This is one of the biggest cable bicep curl benefits over other methods of curling. The standing bicep cable curl is an exercise that trains the biceps in isolation, and places the muscles under constant tension throughout both the concentric and eccentric phases. Looking for an in-depth guide on how to do a cable bicep curl? If so, you’ll be glad that you landed here, as OriGym has gathered everything that you need to know about this exercise in one place.Ĭomplete with clear demonstration images and videos, our article will be the perfect companion for when you next want to complete this exercise in the gym, especially since you no longer have to worry about proper cable bicep curl form.īefore we jump right in, have you ever thought about turning your passion for fitness into a career? Check out our large range of PT qualifications here, or download OriGym’s course prospectus for more information. Level 4 Diabetes Control & Weight Management.
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