How to Do Cable Bicep Curl Properly

The cable bicep curl is an isolation workout since it focuses on the upper arm biceps muscles. You require a cable machine to perform it.

How to do it:

  • First, position yourself at a wide athletic stance while maintaining an upright posture.
  • Grip the handle of the cable machine.
  • Using your biceps to flex your elbows, lift the handles of the machine to your shoulders. While pulling the handle, engage your core and maintain your feet shoulder-width apart.
  • Gently lower the handles to your thighs.
  • While curling up and lowering the handle, ensure that your motion is slow and control so that you feel the tension and contraction on your biceps.
  • Repeat the routine 10 to 15 times in 3 sets.

WHAT MUSCLES DOES THE CABLE BICEP CURL WORK?

BICEPS BRACHII

The cable bicep curl mainly targets the biceps brachii. The bicep brachii is a muscle that contains two heads on the front part of the arm and merges with a muscle near the elbow.

The exercise grows and tones your biceps, hence giving you a fit and athletic physique. Particularly men, if you aim at filling your shirt sleeves, this is the exercise to include in your workout routine. It also works well for ladies. This exercise helps in toning and sculpting your arms. Additionally, cable bicep curl works in synergistic muscles, such as brachioradialis and brachialis.

CABLE BICEP CURL BENEFITS

ISOLATED EXERCISE

As mentioned earlier the cable bicep curl mainly targets the bicep brachii. Therefore, you are likely to gain faster results since it tones and grows the bicep muscle in isolation.

PROMOTES MUSCLE STABILITY

The exercise stabilizes various muscles. They include wrist flexors, anterior deltoid, levator scapulae, and trapezius.

The stabilization of muscles plays a significant role in training your shoulders to be flexible and strong and engaging your core.

BOOTS BICEPS BRACHII STRENGTH

Cable bicep curls not only grow your biceps branchii but also strengthen them. Having strong biceps makes it easier to perform daily activities.

For instance, carrying heavy objects such as gas cylinders, boxes, and baskets, among others. Besides, the bicep strength keeps you active and energetic.

SCULPTS THE UPPER ARM

In some cases, you might experience sagging skin on your upper arms. This might be due to aging, weight loss, or certain conditions.

Involving the cable bicep curl in your workout routine plays a vital role in sculpting and toning your upper arms to give them an appealing look. Besides, the routine slows down your aging process and regulates your skin metabolism.

ALTERNATIVES TO CABLE BICEP CURLS

INCLINE DUMBBELL BICEP CURL

The incline dumbbell bicep curl also targets your bicep brachii. For this exercise, you will require a workout bench and a set of dumbbells of the same weight.

Before beginning the exercise, ensure that you incline the bench to either 60- degree or 45-degree angle.

How to do it:

  • Sit down with your back on the workout bench.
  • Keep your core tight and back straight.
  • Once in position hang each dumbbell on your sides.
  • While your palms are up, lift both dumbbells at the same time towards your armpits.
  • Ensure your upper arms are tight so that the exercise works on the biceps in isolation.
  • Gently lower the dumbbells simultaneously to your starting position.
  • Do not release the dumbbells too fast since you can strain your muscles.
  • Repeat the routine for 10 to 15 reps for 3 sets.

If the weights are too heavy, start with lighter ones. Then you can gradually progress to heavier ones depending on your endurance.

HAMMER CURLS

Hammer curl is also a great alternative since it increases the size and strength of the biceps. Furthermore, it boosts muscle endurance. For this exercise, you will require dumbbells.

How to do it:

  • Stand straight with your feet at shoulder-width and firmly placed on the ground. Your knees slightly bending.
  • Grab the middle of the dumbbell with your hands, ensuring that your palms face inwards.
  • Position your arms at your sides.
  • Raise/ curl the dumbbells up at about 90 degrees and towards your shoulders.
  • Gently lower the dumbbells to your starting position.
  • Your elbows should be in front of your hips throughout the entire exercise.
  • Perform 10 to 15 reps for 3 sets.

BARBELL CURL

The barbell curl helps you to grow bigger biceps. For this exercise, you will need a barbell. Ensure that you are cautious with the weights that you choose. Using a heavy barbell that is beyond your endurance can cause injuries.

How to do it:

  • Stand firmly on the ground with your feet shoulder-width apart.
  • Ensure that your knees and arms are loose instead of locked out.
  • Hold the barbell through using an upper hand grip.
  • Raise the barbell to your chest area then squeeze.
  • Gently lower the barbell, to your original position, which is below your hips.
  • Ensure that the motion is slow and controlled.
  • Perform 10 to 15 reps for 3 sets.

CABLE BICEP CURL MISTAKES TO AVOID

DROPPING THE WEIGHTS

Dropping the handles at the end of each rep affects the effectiveness of the exercise. Ensure that you suspend the handles at the end of each rep to ensure that the exercise fully engages your biceps.

EXERCISING TOO FAST

Curling up and dropping the weights too fast affects the quality of the exercise. Moreover, it easily makes you feel tired. The up and down movement should be slow and controlled.

FLARING THE ELBOWS

If your elbows are not positioned on your sides, you interfere with the force on your biceps and other muscles.

This completely distorts the purpose of the exercise. To avoid ensure that throughout the cable bicep curl exercise, your elbows are properly positioned at your sides.

INCONSISTENT RANGE OF MOTION

If you partially curl the weight so that it does not reach your shoulders, you will not experience your gains expectations. Ensure that during the routine, you fully open and close your elbows. If achieving this is difficult, consider using a lighter weight.

BODY MOVEMENTS OF UNTARGETED PARTS

While performing the cable bicep curl, avoid hollowing, swaying, or moving your back, shoulders, or hips. It is an isolated exercise that is meant for designated muscles, such as the biceps. If you are experiencing such movements, consider adjusting your weight to a lighter one.

CONCLUSION

The cable bicep curl is a great exercise to strengthen, grow, and tone your biceps. If your beginner, seek further guidance from your gym instructor before commencing. Always warm-up before and stretch after the exercise.