A biceps curl using a dual cable machine to target each arm independently.
- +Full range of motion
- +Isolates biceps
- +Adjustable resistance
- –Can lead to uneven reps
- –Less effective for stabilizer muscles
- –Requires careful control to prevent swinging
This exercise targets:
–
Biceps
–
Forearms
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set both pulleys to the lowest setting and attach single handles
- Stand centered between stacks, feet shoulder-width, slight stagger if needed
- Grab handles with palms up, arms down and slightly in front, shoulders down and back
- Keep elbows pinned to your sides; don’t let them drift forward
- Curl both handles up in an arc toward your shoulders; squeeze the biceps at the top
- Lower slowly until elbows are straight but not locked, keeping tension
- Breathe out as you curl up; breathe in as you lower
- Avoid swinging, shrugging, or bending wrists; use a controlled tempo