Cable curls are a popular exercise for the biceps. With cable curls in the overhand grip, the load on the biceps is slightly reduced compared to the underhand grip position, but at the same time the strain on the brachialis is increased. The brachialis is located below the biceps. The brachialis muscle helps to push the biceps outwards and give them a stronger and more pronounced shape.
Exercise
Cable Curls
With straight bar in overhand grip, standing
Type: Unilateral
Rest: 120s
Equipment: Kabelzug
Tutorial
1
Stand in front of the cable tower. Position the cable at foot height and attach a straight bar.
2
Grip the bar shoulder-width apart with an overhand grip (palms facing down). Keep your back straight and your shoulders fixed (shoulder blades back and then down).
3
Bend your arms forcefully until your hands are close to your shoulders. Keep your upper arms and shoulders in the same position throughout the exercise. Breathe out as you do so.
4
Extend your arms slowly and in a controlled manner until they are stretched out again in the starting position. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
It is important to maintain good form throughout the exercise and ensure that the elbow remains close to the body. Also make sure to perform the movement slowly and in a controlled manner to maximize tension on the biceps and avoid injury. Use the full range of motion and keep the wrist straight and stable so as not to overload the forearm. Only work from the biceps muscles.
Muscle groups
Primary
Biceps
Secondary
—
Tertiary
—
Equipment
Cable pull
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