In this video, we're diving into the Cable Rope Hammer Curl. This variation emphasizes the lower portion of the bicep, enhancing both strength and definition in your arm muscles. It's a fantastic exercise for anyone looking to build well-rounded biceps with a focus on the brachialis.
Instructions:
Setup: Attach a rope handle to the lowest setting on a cable machine. Stand facing the machine with your feet shoulder-width apart, knees slightly bent.
Grip: Grasp the ends of the rope handles with a neutral grip (palms facing each other). Keep your elbows close to your sides throughout the movement.
Initiate the Curl: Begin by contracting your biceps to curl the rope handles upwards. Keep your wrists neutral and avoid excessive movement in your shoulders.
Peak Contraction: Once your forearms are fully contracted and the handles are near your shoulders, pause briefly to maximize the peak contraction in your biceps.
Lowering Phase: Slowly reverse the movement, extending your elbows and allowing the handles to return to the starting position under control. Maintain tension on your biceps throughout the lowering phase.
Breathing: Exhale as you curl the handles up and inhale as you lower them back down.
Sets and Reps: Aim for 3-4 sets of 10-15 repetitions, adjusting the weight to ensure proper form and muscle engagement.
17 июн 2024
