Biceps Curl (Cable Overhead)

Target Muscles: Target Muscles: Biceps brachii, Brachialis, Brachioradialis Starting position: 1. Sit at a typical lat pull down station. 2. Grasp the handles palms facing back, hands close together. 3. Keep your upper arms pressed to your ears to limit shoulder involvement. The Movement: 1. Bend your elbows as you curl the cable down in a smooth arc behind your head and toward your shoulder blades. Keep your upper arms fixed. 2. Hold for a count of two; then slowly raise the cable back to the starting position. Tips: • Do not move your upper arms or elbows at any point of the movement. •It is ok to lean in and get a bit of an abdominal burn at the same time, but concentrate on the biceps. • Keep your wrists locked. • Raise the cable under control until your' arms are fully extended  shortening or' rushing the upward phase will reduce the  effectiveness of the exercise.
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