cable pulldown bicep curl

Primary target: Biceps
Equipment: Cable
Body part: Upper Arms
Secondary muscles: Forearms

Secondary muscles

Forearms

Step by step

1
Attach a straight bar to the cable machine at the highest setting.
2
Stand facing the machine with your feet shoulder-width apart.
3
Grasp the bar with an underhand grip, hands shoulder-width apart.
4
Keep your elbows close to your sides and your upper arms stationary.
5
Exhale and slowly curl the bar down towards your thighs, keeping your wrists straight.
6
Pause for a moment at the bottom of the movement, squeezing your biceps.
7
Inhale and slowly return the bar to the starting position, fully extending your arms.
8
Repeat for the desired number of repetitions.

How to perform

Attach a straight bar to the cable machine at the highest setting. Stand facing the machine with your feet shoulder-width apart. Grasp the bar with an underhand grip, hands shoulder-width apart. Keep your elbows close to your sides and your upper arms stationary. Exhale and slowly curl the bar down towards your thighs, keeping your wrists straight. Pause for a moment at the bottom of the movement, squeezing your biceps. Inhale and slowly return the bar to the starting position, fully extending your arms. Repeat for the desired number of repetitions.