This exercise is ideal for training the biceps in isolation. It mainly works the lower part of the biceps muscle. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Exercise
Overhead Cable Curls
Einarmig
Type: Unilateral
Rest: 120s
Equipment: Kabelzug
Tutorial
1
Position the cable pulley at head height. Use a simple grip. Take a step away and position yourself to the side of the cable tower
2
Grasp the handle with your left hand in an underhand grip (palms up) and turn your body slightly to the right so that your arm moves slightly backwards.
3
Now bend the arm forcefully until the maximum bend is reached in the elbow and the hand is close to the shoulders. Exhale and tense the biceps hard.
4
Release the bend in your elbow slowly and in a controlled manner until your arm is fully extended and back in the starting position. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions with the left side first and continue with the right side after a 60-second break.
Tip
Take a stable stance before starting the exercise and always keep your back straight during the exercise.
Make sure that your upper arms and shoulders remain in the same position throughout the exercise. The elbows do not move inwards. The exercise only consists of flexing the elbow, which is only performed by the biceps muscles.
Muscle groups
Primary
Biceps
Secondary
—
Tertiary
—
Equipment
Cable pull
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