How to perform Cable Bicep Curl with proper form

Equipment Needed

• Cable machine with a low pulley
• Straight bar attachment or rope attachment

Starting Position

1. Setup: Attach a straight bar or rope to the low pulley on the cable machine.
2. Positioning: Stand facing the cable machine, feet shoulder-width apart.
3. Grab the Bar: Bend at the elbows and grasp the bar/rope with an underhand grip (palms facing up).

Proper Form

1. Elbow Position: Keep your elbows close to your torso throughout the movement.
2. Body Posture: Stand tall with a slight bend in your knees. Engage your core.
3. Curl Movement:
   • Pull the bar/rope towards your shoulders, keeping your elbows stationary.
   • Curl until your biceps are fully contracted and the bar/rope reaches shoulder height.

Return Phase

1. Lowering: Slowly lower the bar/rope back to the starting position with control.
2. Full Extension: Allow your arms to extend fully but don't lock out your elbows.

Tips for Proper Form

• Avoid swinging or using momentum; the movement should be smooth and controlled.
• Focus on squeezing your biceps at the peak of the curl.
• Maintain a neutral wrist position to avoid strain.

Common Mistakes

• Not keeping elbows stationary.
• Lifting too heavy, leading to poor form.
• Letting shoulders rise during the curl.

Following these guidelines will help ensure you perform the Cable Bicep Curl with proper form, maximizing effectiveness and reducing the risk of injury.