Muscles Worked:
Biceps
Instructions:
- Attach a medium sized bar to a cable pulley machine down below.
- Stand about 6-8 inches from the pulley machine with back straight, knees unlocked, and feet hip-width apart.
- Hold the bar just outside of hips with palms up.
- Your arms should be extended straight down and the bar should be leaning on your upper thighs.
- Keeping your elbows close to your body, use your biceps to curl the bar up to a 90 degree angle with your wrist straight.
- Hold for a brief second flexing your biceps.
- Lower the bar to the starting position in a slow, controlled manner.
- Keep your wrists straight and elbows at your side throughout the curl.
Don'ts
- Don't sway your back or rock your body in an attempt to complete the lift.
- Don't let your elbows leave your sides.
- Don't just let the bar drop when lowering it. Let the bar down slowly resisting the weight of the bar.
BICEPS: What people commonly refer to as the biceps are actually two distinct muscles: the biceps brachii and the brachialis. Both muscles run along the front of the upper arm, from the shoulder to the elbow. The biceps brachii is responsible for the ball-like "head" on your biceps; the brachalis is the larger of the two, located underneath the biceps brachii. Both muscles that make up the biceps help flex your elbow. In addition, the biceps brachii helps to supinate your forearm. This is very helpful in swinging a racquet in sports like racquetball and tennis.
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