A high-pulley curl is a great way to work your biceps and build upper body strength.
Here’s how to do it:
The high cable curl is an excellent exercise for targeting the short head of the biceps, which is responsible for building breadth and thickness in the muscle (as opposed to the long head of the biceps, which is responsible for the “peak” of the biceps).
How to Train the Short Head of Your Bicep
- Preacher Curls. What is this? .
- Wide grip curls. What is this? .
- Spider Curls. Like preacher curls, spider curls place your elbows out in front of you
- Concentration Curls
- Inner Bicep Curls
- Incline Supinating Curls
- Supine (Lying) High Cable Curls
- Chin Ups.
Holding a dumbbell in each hand with your palms facing you, perform a biceps curl as though you were at the peak of the movement.
This will work your triceps. Now, instead of pressing up in a vertical direction, stretch your arms out to the sides in a lateral manner.
Next, press your arms up while twisting your hands so that the palms face forward.
Cable Curls and Hypertrophy
The results of a comparison between barbell curls and cable curls are in. If you don’t have access to a gym, these exercises might serve as a suitable replacement for cable curls.
Curls with a barbell may be more traditional, but cable curls are just as effective for building muscles as barbell curls.
According to Sims, working out with cables is a lot more fluid and seamless than working out with free weights.
According to Sims, “using a sequence of pulleys means you’re less likely to get wounded since you’re not directly pushing or pulling against the force of gravity.”
This reduces the risk of injury significantly. This results in less stress being placed on your joints, making your sets and reps safer.
Are cable curls better than dumbbell?
Curls performed with cables offer your biceps a consistent strain, which results in a stronger muscle pump than curls performed with dumbbells.
The High Pulley: What Muscles Does It Work?
- Select desired weight.
- Grip one handle, pull handle through cable ring until handle stop.
- Stand in a staggered stance, with back foot braced against foot plate.
- Bring handle in line with chest.
- Press forward, straightening out pressing arm.
- Return to start position.
- Repeat until tired.
High Pulley Lateral Extension
Assume a square stance (feet even). Extend both of your arms at the same time in a diagonal manner until they are alongside you.
The end position should be held for a second while producing tension in the upper back muscles by squeezing them, and then the starting position should be returned to in a controlled way.
Continue doing so until you have completed the necessary amount.
Place your feet so that they are hip-width apart, and maintain a straight back as you stand in front of the pulley.
You should pronate your hands and hold the bar that is suspended from the pulley while bending your knees slightly.
Once you have reached the full extension of your arms, increase the weight by moving just your forearms. You should do this while maintaining your elbows in close proximity to your chest.
What part of the bicep do cable curls hit?
Exercises that target the biceps brachii include cable curls. In addition to being responsible for the fullness of your sleeve, this muscle is responsible for bending your elbow and rotating your forearm.
Because they require you to maintain stability throughout the exercise, standing cable curls strengthen not just your brachialis (which flexes the elbow), but also your forearm muscles and even your core.
High pull with one arm using a dumbbell Keep your feet about the same distance apart as your hips. When holding a dumbbell with your left hand, you should employ an overhand grip.
Hold your arm out in a straight position. As you explosively raise the dumbbell as high as you can, make sure your hips and knees are in a straight line.
In a measured manner, bring the weight back down to the starting position in a measured manner.
How do you do cable curls?
Take a grip on the bar with your underhand and stretch your arms while moving your feet slightly further away from the pulley.
Maintain a shoulder-width distance between your feet and the bar down low by your thighs. Put your abs to work and, while keeping your arms bent at the elbows, lift the bar up toward your shoulders using the biceps muscles in your upper arms.
Your biceps will experience a more stable amount of tension when you execute curls using wires, which will ultimately lead to a greater muscle pump.
Curls using a barbell aren’t the only way to build muscles; cable curls are just as effective. These workouts might possibly serve as an acceptable substitute for going to the gym if you don’t have that option.
Your ability to bend your elbow and rotate your forearm are both controlled by the biceps brachii muscle in your upper arm.
Exercises that target the brachialis, which flexes the elbow and forearm, are called cable curls. A great exercise for strengthening and toning these muscles is the high pull with one arm while holding a dumbbell.