The bicep curl exercise may be performed using a barbell or a cable. The difference is that when using a barbell, it is possible to rest the biceps at the top end of the exercise, but, cables are constantly straining the muscles and offer constant resistance throughout the exercise.
The advantage of bicep cable curl exercises is that it is possible to load heavy weights while using the cable. The cable also makes it easier to maintain form as you can dig your elbows into the sides to maintain the right position.
Bicep cable curls build the muscle and improve the overall strength of the biceps. Because they offer added instability, they work more regional muscles and produce great results, quickly. So, if you want to get top heavy in a jiffy, these exercises are for you.
This exercise can be performed both by men and women, in the standing position.
How to do the bicep cable curl exercise
Starting Position:
- Set up the cable machine by attaching a bar to the pulley cable.
- Choose a weight that allows 8-12 repetitions.
- Adjust the cable position so that the cable grip extends to a position from where you can grasp it comfortably with your outstretched arms.
- Stand facing the cable machine with feet firmly on the ground. Feet should be shoulder width apart.
- Pull in the abdominal muscles and keep the back straight.
- Look straight.
Movement:
- Grab the bar attached to the cable machine using both hands and with an underhand grip (palms facing you). Hands should be shoulder width apart.
- Hold upper arms stationary and curl the bar up towards the chest until the bar is at the shoulder level and the biceps are in a fully contracted position. Feel the burn in the biceps.
- Dig your elbows into your sides to maintain position during the movement.
- Pause for 1-2 seconds
- Breathe in as you allow the weight of the cable to return your arms to starting position slowly.
- Do not pause at the end of the exercise. Go straight into the next rep for maximum effectiveness.
Tips:
Bicep curl exercises are straightforward and deceptively simple. But, it is easy to cheat with this exercise. To get effective results, you must take care of the following:
- Use weights that are comfortable
- Do not bend your back to lift the weight
- Do not shrug your shoulders while lifting weight
- Do not curl your wrists towards you at the top of the exercise. Keep wrists straight or curled away from you to maintain resistance on the biceps.
- Lower your arms gently.
- Do not pause between rep
Single Arm Cable Curl:
The cable curl can be performed with one arm as well. The single arm cable curl requires a handle instead of a bar attached to the pulley. While performing the single arm cable curl with heavy weights, it is alright to align the corresponding leg a little forward for stability.
In Conclusion
Cable curls are excellent exercise to help you get bigger biceps. Make sure to do the two-arms and single arm variations and to maintain proper form.
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