Cable Wide-Grip Biceps Curl
Differentiation: Mechanics
This variation of a Cable Curl is unique. Here is how: you hold the bar attachment with a wide grip. This hand position engages and strengthens your long head of your biceps. You set the pulley at a low setting. This setting targets and develops the short head of your biceps.
Starting Position
To get into starting position, do this...
1) Locate a cable machine.
2) Obtain a wide lat bar attachment.
3) Clip the bar onto the pulley hook.
4) Set the pulley at its lowest setting.
5) Stand facing the cable machine, about 1 foot away from the machine.
6) Place your feet shoulder-width apart.
7) Grasp the bar using an underhand grip, shoulder-width apart.
8) Allow your arms to hang down, with your elbows planted near your sides.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while curling the bar up towards your upper chest.
3) ...until the bar reaches shoulder level.
4) When you reach the top of the movement where the bar reaches shoulder level, squeeze your biceps and hold briefly.
5) Inhale while allowing the bar to retract downward using a controlled movement back to the starting position with your arms extended.
6) Repeat reps for a full set.
Proper Form
There is nothing that needs special attention.
Gear Advice
We have no advice on gear for this exercise.
No video has been published yet.
Appearing in the Video
Nobody appears in the video.