Biceps exercise: 3 cable movement recommendations

Cable trainers are an important component in the gym. Cable trainers can freely adjust the height, counterweight, and training angle, which is very convenient to use! As long as the height is adjusted, the cable can produce training methods at different angles

　　At the same time, a variety of grips (V-shaped, horizontal bar, rope) are also convenient for you to respond to different movements, making the grasp more comfortable and in line with movement

　　Today I will introduce some great cable movements to help us train biceps

　　1. Sudden bend Lift!

This is a classic biceps exercise change! This unique exercise method has a good effect on building biceps!

　　Usually, when your upper arm remains roughly parallel to the torso and hands closer to the chest, the resistance will decrease. Imagine a barbell curl!

　　But change the direction of resistance by lying on your back! This problem can be cleverly solved!

　　As shown in the figure: Choose a A flat stool, then lie on the stool! Grasp the horizontal handle with both hands. The upper arm is perpendicular to the ground! Keep it fixed!

　　And perform curling movements! When the arm is close to the shoulder, you will feel your biceps fighting strong resistance! Then squeeze for two seconds and slowly playback!

　　2. Stand over the top curl!

　　As shown in the picture, use the standing arm to spread to the shoulder height for curl training!

　　This can stimulate the short head of the biceps !

　　We all know that biceps have two heads: long head and short head!

　　In addition to shoulder joint flexion, elbow flexion also has the function of assisting shoulder abduction.

　　When performing a biceps biceps curl, because the shoulder is pre-existing, in this case, the long head of the biceps is a passive shortening, while the short head is pulled to the longest! In this case, the short head can have more space when curling (ROM, range of motion) is in a highly active state.

　　2. Kneeling posture concentrated curl

　　Using the part as a support can make our biceps training more concentrated and isolated, avoiding the situation where other parts rely on force!

　　　Action process!

　　1. Kneeling posture with one foot, holding the handle with one hand, putting the elbow of the upper arm on the inner side of the thigh on the same side, and relaxing the forearm downward. The other hand finger is inwardly pressed on the other thigh, and the hand bent slightly.

　　2. Contract the biceps and bend the forearm upward. When reaching the highest point, try to tighten the biceps for 1-2 seconds, then slowly stretch the elbow joint and slowly fall to the starting position.