Cable Curl

Directions:

Preperation/body position

1. Set correct resistance on weight stack, and attach straight bar attachment to low pulley.
2. Stand with back to cable station, and grasp attachment from in-between legs. Alternatively, closely stand facing the cable station and grasp attachment from in front.
3. Use an underhand (or relevant) grip.
4. Keep torso erect and back straight.
5. Arms should be down by sides, upper arms and elbows stationary.

Excution/Movement

1. Just using flexion of the elbow, curl bar upwards.
2. Keep elbows stationary throughout exercise.
3. After peak contraction, slowly lower the bar to starting position.
4. Repeat for desired number of repetitions.

Comments

We can take advantage of using a cable by performing the cable curl. The cable allows for continuous tension throughout the exercise, and also ease of changing resistance, which may be handy for techniques such as drop sets.

The straight bar variation will allow for great stimulation of the biceps brachii when using an supinated grip, but many different attachments can be used to stress the elbow flexor muscles differently, by switching hand positions.

The cable curl can also performed laying down. This will provide support for the back, thus minimise any hip movement which may have taken stress away from the target muscle. Elbows and shoulders should remain stationary throughout execution of the exercise.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.