Cable Curl - Illustration of high-hand and supine cable curling movements

Comparison with barbell and dumbbell curls , Cable Curl still has its unique exercise value. The biceps brachii is a muscle with two muscle heads. Its main function is to flex the arm. When flexing the arm, another muscle, the brachialis, is also used, but only when doing some forearm lifting exercises. Such as high cable curls or reverse high cable curls, the brachialis muscles can be fully exercised. In addition, the main muscle in the upper part of the forearm, the flexor brachialis, also plays a role in arm flexion. The brachialis flexor muscles can be strengthened through side curls with cable pullers.

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Cable curls can imitate dumbbells and barbells. For example, the most typical standing cable curls have different handles hung on the low pulleys. The difference:

(1) If a straight bar handle is used, it is similar to the upright barbell curl;

(2) If a single handle is used, it is similar to a dumbbell one-handed curl;

(3) If a rope handle is used for curling, it combines the barbell curl Some advantages of dumbbell curls and dumbbell curls include the three muscles of arm flexion, but the emphasis is on the biceps. In addition, the tensioner can also be used for arm curls, prone curls, side curls, etc.

This article mainly introduces two special tensioner curls, two situations that cannot be achieved with dumbbells and barbells.

Target areas to exercise:Biceps brachii, brachialis, flexor brachialis

1. Two-handed high tensioner curl
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This action allows you to do curls while raising your arms, which can exercise your brachialis muscles more effectively.

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Action essentials:

(1) Starting position: hang the two handles On the high pulleys on both sides, the person stands in the middle, holding a pulley in each hand, with the palms facing upward, and his arms extending toward the pulleys on both sides and parallel to the ground.

(2) Bend your elbows and pull the handles on both sides toward your head in a smooth movement, keeping your upper arms stable with your palms facing upward; when your biceps contract to their maximum, try to move toward the middle pull. Then slowly return to the starting position.
You can also place a 90-degree straight chair between the two pulleys to complete this exercise in a seated position.



2. Cable Supine Curl (Cable Supine Curl)

Compared to the common standing Cable Cable Curl, the Cable Supine Curl allows you to use higher repetitions than usual, People with waist injuries are especially suitable for this exercise because it can reduce the weight on the waist. In this action, it is difficult for you to take advantage of the movements of other parts. You can try to change the grip distance to achieve the best exercise effect.

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Action essentials:

(1) Starting posture: Select A medium-length horizontal bar (preferably with a swivel cover) hung from a low pulley. Lie on your back on the ground, straighten your arms, hold the bar with both hands, bend your knees, and push on the base of the tensioner with both feet. Place your hands on your thighs, palms up, with the rope passing between your legs (but not touching).

(2) Control your upper arms to remain motionless on both sides of your body, keep your shoulders close to the ground, bend your elbows, and use your biceps to pull the bar up above your shoulders. Keep your lower back naturally bent as you return to the starting position.