A cable-based exercise that isolates the biceps while offering a constant tension throughout the exercise.
- +Provides constant tension on biceps
- +Can adjust resistance easily
- +Helps improve arm strength
- –Can strain wrists if done improperly
- –Requires good form to isolate biceps
This exercise targets:
–
Biceps
–
Forearms
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set a preacher bench in front of a low cable with an EZ-bar or straight handle
- Adjust seat so your armpits rest at the top of the pad; chest against pad
- Grab the handle underhand, shoulder-width; wrists straight
- Pin upper arms to the pad; shoulders down; core braced
- Curl the handle up by bending the elbows only; squeeze biceps at the top
- Lower slowly until arms are nearly straight without locking; keep tension
- Breathe out as you curl up; breathe in as you lower
- Avoid lifting elbows off the pad, swinging, or letting shoulders roll forward