Tensioner Curl - Illustration of the Curl of the Hands High and Suspension Tensioner

Tightener Curl - Illustration of the curl of the hands and the supine stretcher

Compared with the curl of barbell and dumbbell, the Cable Curl still has its unique training value. The biceps is a muscle with two muscles, and its main function is to flex the arm. When flexing the arm, another muscle is also used - the brachial muscle. Only when doing some upward movements of the forearm, such as the high-position tensioner curl or the trans-high-position tensioner curl, can the brachial muscle be fully trained. In addition, the brachial muscle, the main muscle in the upper part of the forearm also plays a lot of role in the flexion movement. The brachial muscle can be strengthened by the side curl of the tensioner.

Twinkle curls can mimic dumbbells and barbells for curling. For example, the most typical standing tenant curls can be different depending on the handles hanging on the low pulley:

(1) If a straight rod handle is used, it is similar to a vertical 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 some advantages of barbell curls and dumbbell curls. The exercise range includes three muscles of the bent arm, but the focus is on the biceps. In addition, the tensioner can also support arm curls, downward curls, side curls, etc.

This article mainly introduces two situations that are not possible with two special tensioner curls than dumplings, dumbbells and barbells.

Target exercise location: biceps, brachialis, brachialis muscle

1.High-position tensioner curl of both hands

This action allows you to curl while raising your arms, which can help your brachial muscles exercise more effectively.

Operation tips:

(1) Start position: Hang two handles on high pulleys on both sides, stand in the middle, hold a pulley in each hand, palms upward, and arms extend toward the pulleys on both sides and parallel to the ground.

(2) Bend the elbows and pull the hands on both sides towards your head in a smooth motion, keeping the upper arms stable and palms upward; when the biceps contract to their maximum, pull them in the middle as they try to pull them slowly. 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 seating position.

2.Cable Supine Curl

Compared with common standing tensioner curls, the supine tensioner curl allows you to use larger repetitions than usual. People with waist injuries are particularly suitable for this exercise because it can reduce the weight load on the waist. In this movement, it is difficult for you to use other parts of the movement to make a quick decision. You can try changing the grip distance to achieve the best exercise effect.

Action tips:

(1) Start position: Choose a medium-length horizontal bar (preferably with a rotating jacket) and hang it on the low pulley. Lying on your back on the ground, stretching your arms out, holding the horizontal bar with both hands, bend your knees, and pedaling the base of the tensioner with both feet. Place your hands on your thighs, palms facing upwards, and the rope passes between your legs (but does not contact).

(2) Control your upper arms to stay on both sides of your body without moving, your shoulders are close to the ground, bend your elbows, and pull the horizontal bar up to above your shoulders with the force of your biceps. During the process of returning to the starting position, keep your lower back bent naturally.