This exercise is ideal for training the biceps in isolation. It mainly works the long head of the biceps. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Exercise
Cable Curls
One-armed, seated
Type: Unilateral
Rest: 120s
Equipment: Bank, Kabelzug beidseitig
Tutorial
1
Position an adjustable bench in front of a cable tower with the backrest upright and start adjusting the cable at foot height. It is best to use a simple handle.
2
Sit on the flat bench and tense your back and stomach so that your upper body remains straight. Grasp the handle with your left hand and hold it so that your palm is facing forward (supinated). Your arm should now be pulled behind your body by the weight and your biceps should be under slight tension.
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 again and you are 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
Make sure that your upper arms and shoulders remain in the same position throughout the exercise. The exercise only consists of flexing the elbow, which only the biceps muscles perform.
Muscle groups
Primary
Biceps
Secondary
—
Tertiary
—
Equipment
Bench
Cable pull on both sides
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