Welcome to today's workout where we're diving into the High Cable Biceps Curl. This exercise is fantastic for isolating and sculpting the biceps brachii, emphasizing the peak of your arm muscles to enhance definition and strength.
Instructions:
Setup: Adjust a cable machine with the pulleys set at the highest position. Stand facing away from the machine with feet shoulder-width apart. Grab both handles with an underhand grip (palms facing upward), arms fully extended.
Starting Position: Keep your elbows close to your sides and your upper arms stationary. Your palms should be facing upward, with tension on the cables.
Curling Motion: Contract your biceps to curl the handles upwards towards your shoulders. Focus on squeezing your biceps at the top of the movement for maximum contraction.
Peak Contraction: Once your forearms are fully contracted and the handles are near your shoulders, hold the position briefly to intensify the contraction in your biceps.
Lowering Phase: Slowly lower the handles back down to the starting position, maintaining control and resisting the weight. Keep 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 10-12 repetitions, adjusting the weight to challenge yourself while maintaining proper form. Focus on controlled movements to optimize muscle engagement and growth.
17 июн 2024
