A cable curl is essentially performed using a cable machine instead of dumbbells.
Compared to the rest, cable curls activates greater percentage of the biceps brachii that leads to ease with contraction movements.
That makes the cable curl more than a fallback move to do when your favorite dumbbells are in use. It’s a move that’s legitimately worth your time.
HOW TO DO BEHIND THE BACK CABLE CURL
- Connect a D-handle or stirrup attachment to a low pulley cable machine.
- Grab the handle and then face away from the cable station.
- Take a step away from the machine until there is tension on the cable and let your arm stretch behind your body.
- Stagger your feet so that the leg opposite working arm is ahead of the other. Ensure your shoulder is in the right position to facilitate easier movement of the working arm
- Curl the cable handle toward your shoulder by flexing your elbow.
- Pull the cable in a curvy motion with your hand pointing towards your shoulder. Ensure your elbow does not point forward. Maintain your arm at the optimum stretch of the cable for as long as you conveniently can then gently release the cable back to the starting position
- Repeat the steps above to the number of times possible then change your arm. Work the latter arm the same number of reps as the former
WHAT MUSCLES DO BEHIND THE BACK CABLE CURL WORK?
Behind the back cable curl works on two muscles – the brachialis and the biceps brachii.
1. BRACHIALIS
It attaches to your upper arm bone and to your ulna bone of your forearm. Its main function is to flex your elbow, bringing your hand towards your shoulder – or in other words, it bends your elbow as well as your core since you need to stabilize during the movement.
2. BRACHII
This is a muscle that links to the scapular and radius bones found on the forearm. It acts on both the shoulder joint and elbow joint. It is also a flexor of the elbow that helps rotate your forearm.
BEHIND THE BACK CABLE CURL BENEFITS
1. STRONG BONES
Band bicep curl will not only help you build muscle but also promote improvements in the strength and health of your bones.
Regular exercises causes increase in the bone density which subsequently increases their strength, making them more resilient to bone related injuries such as fractures and breaks.
2. CORE AND HIP STABILITY
Proper performance of band bicep curls reduces risk of injury and trains the stabilizing muscle of both the core and the hip.
This is achieved by keeping your glutes tight so as to maintain a neutral spine for every performance undertaken.
This will help in strengthening the core and realizing the stability of the hips while the spine is kept motionless.
3. BURNING BODY FAT
Like other exercises, performing back cable curl is strenuous and puts a lot of metabolic needs to the body as it generates energy required to perform the task.
The high demand of the energy compels the body to burn the body fats. With time, this leads to loss of weight as well.
Besides that, since the tissues within the muscles experience damages during the exercise, there is absolute need for more energy for the repair leading to increased loss of fat
4. BUILDING THE ARMS
Back cable curl works many muscles within the arm especially the biceps and other elbow reflexors.
Regular working on these muscles provide mechanical as well as metabolic stress to the muscles eventually making them to grow.
Over time, this contributes to the increase in the size of the muscles and a build-up arm in general.
5. STRONG ARMS
Back cable curl, as mentioned earlier, works to build and increase the size of the arms. Besides that, it plays an extremely important role in developing arm strength.
By integrating heavy back cable curls into your training, you can improve arm strength significantly hence improving your ability to perform activities that require manipulation of the arms with ease.
ALTERNATIVES TO BEHIND THE BACK CABLE CURL
Behind the back cable curl has numerous benefits. However, it is important to explore and integrate other exercises that works similar muscles for better results.
1. HAMMER CURLS
Hammer curls also works the brachii, which is an extremely important muscle of the forearm. Brachii is responsible for general movement of the arm. You need to blend hammer curls with back cable curl for remarkable results.
2. OVERHEAD CABLE
Overhead cable curl works biceps in their fully shortened position while behind the back curls works biceps in their fully lengthened position. A combination of the two will work your muscles both ways leading to their strength and resilience.
BEHIND THE BACK CABLE CURL MISTAKES TO AVOID
1. INCOMPLETE REPS
Incomplete reps leads to less gain from the exercise. For better results from behind the back curls, ensure you fully contract your biceps to the maximum.
In the same breadth, release the arm gently until your elbow if completely stretched.
2. WRONG ARM POSITIONING
Proper positioning of the arm is key in this exercise. Ensure your arm is kept behind your torso as you perform the task.
To help maintain desirable position, avoid letting your shoulder going far forward as you curl the weight.
3. STANDING CLOSER TO CABLE MACHINE
You should assume a reasonable standing position from the stack. Cables offer constant tension because as soon as it is stretched, the tension must be resisted by your muscles.
Conversely, when it contracts back to the stack, your muscles will offer less resistance. Therefore, the closer you stand to the stack, the lesser your biceps will stretch during the lowering phase of the repetition.
CONCLUSION
Behind the back curl is an easy exercise to perform. You need to know what muscles you target before you settle for the exercise.
Back curl has numerous muscle building benefits and helps in building strong arms giving you a proper physique of the upper body.
Alternative exercises have been suggested that will work to compliment back curls to realize better results.
It is advisable to begin with a cable of lesser resistance and upgrade over time. Observe proper stance in front of the stack for optimum working of the muscles.
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