Cable The training device is an important component in the gym. The cable training device can freely adjust the height, weight, and training angle, which is very convenient to use! As long as the height is adjusted, the cable can produce different angles of training
At the same time, a variety of grips (V-shaped, horizontal bars, ropes) also facilitate you to adapt to different movements, making the grip more comfortable and consistent with sports.
Today I will introduce to you some great cable movements to help us train the biceps
1. Supine curls!
This is a variation on the classic biceps exercise! This unique exercise is great for building biceps!
In general biceps exercises, the resistance will decrease when your upper arms are kept roughly parallel to the torso and the hands are closer to the chest. Just imagine a barbell curl!
But change the direction of the resistance by lying on your back! This problem can be solved cleverly!
As shown in the picture: Choose a flat stool, and then lie on your back on the stool! Grasp the handle with both hands. The big arm is perpendicular to the ground! And stay pinned!
Then do the curls! You will feel your biceps working against strong resistance as your arms come closer to your shoulders! Then squeeze hard for two seconds and play back slowly!
2. Standing overhead curl!
As shown in the picture; in a standing position with arms abducted to shoulders Perform curl training at head height!
Doing this can stimulate the short head of the biceps even more!
We all know that the biceps brachii has two heads: the long head and the short head!
In addition to shoulder joint flexion, the long head of the biceps brachii also has the function of assisting shoulder abduction in elbow flexion.
When performing a standing cable bicep curl, because the shoulder has done a shoulder abduction action in advance, in this case, the long head of the biceps brachii is passively shortened, while the short head is passively shortened. Being stretched to the longest possible length! This situation allows the short head to have more space (ROM, range of motion) in a highly active state during curling.
2. Kneeling concentrated curl
Adopt the Ministry’s actions Support can make our biceps training more concentrated and isolated, avoiding the situation of other parts borrowing force!
The action process!
1. Kneel on one foot, hold the handle with one hand, place the elbow of your upper arm against the inner thigh of the same side, and relax your forearm straight down. The fingers of the other hand are pressed inwards on the other thigh, with the hand slightly bent.
2. Contract the biceps and bend the forearm upward. When it reaches the highest point, try to contract the biceps for 1-2 seconds, then slowly extend the elbow joint and slowly lower to the starting position.