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
Face Away Cable Curls unilateral
Type: Unilateral
Rest: 90s
Equipment: Kabelzug
Tutorial
1
Start by setting the cable at foot height and attach a simple handle. Stand in front of the cable tower. Back facing the cable tower.
2
Grasp a handle with your left hand and hold it so that your palm is facing forward (supinated). Stand about one step in front of the cable tower and then do a slight lunge. 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 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 exercise only consists of flexing the elbow, which is only performed by the biceps muscles.
Muscle groups
Primary
Biceps
Secondary
Biceps
Tertiary
Biceps
Equipment
Cable pull
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