Compared with barbell and dumbbell curls, Cable Curl still has its unique exercise value. The biceps brachii is a muscle with two muscle heads. Its main function is to flex the arm. When flexing the arm, another muscle, the brachialis, is also used, but only when doing some forearm lifting exercises. Such as high cable curls or reverse high cable curls, the brachialis muscles can be fully exercised. In addition, the main muscle in the upper part of the forearm, the flexor brachialis, also plays a role in arm flexion. The brachialis flexor muscles can be strengthened through side curls with cable pullers.

Cable curls can imitate dumbbells and barbells. For example, the most typical standing cable curls differ according to the handles hung on the low pulleys: (1) If a straight handle is used, Similar to an upright barbell curl; (2) If a single handle is used, it is similar to a dumbbell one-handed curl; (3) If a rope handle is used for the curl, it combines some of the advantages of the barbell curl and the dumbbell curl, and exercises The range includes the three muscles of arm flexion, but the emphasis is on the biceps brachii. In addition, the tensioner can also be used for arm curls, prone curls, side curls, etc.

This article mainly introduces two special puller curls, dumbbells and barbells Two situations that cannot be achieved

Target exercise area: Biceps. Brachialis, brachialis, brachialis flexor

1. Two-handed high tensioner curls

This action allows you to do curls while raising your arms, which can exercise your brachialis muscles more effectively.

Action essentials:

(1) Starting position: Hang the two handles on the high pulleys on both sides, with the person standing in the middle, each Hold a pulley in each hand, with the palms facing upward, and extend your arms toward the pulleys on both sides and parallel to the ground.

(2) Bend your elbows and pull the handles on both sides toward your head with a smooth movement. Keep your upper arms stable with your palms facing upward; when your biceps are contracted to their maximum, try to pull them toward the middle and then slowly return to the starting position.

You can also place a 90-degree angle between the two pulleys. Perform this exercise in a seated position

2. Cable Supine Curl (Cable Supine Curl)

Compared with the common standing Cable Curl, the Cable Supine Curl Lifting allows you to use greater repetitions than usual. This exercise is especially suitable for people with waist injuries, because it can reduce the weight on the waist. In this movement, it is difficult for you to take advantage of other parts of the exercise. You can try to change it. Adjust the grip distance to achieve the best exercise effect.

Action essentials:

(1) Starting position: Choose a medium-length horizontal bar (preferably with a rotatable jacket), hang it on a low pulley, lie on your back, straighten your arms, hold the horizontal bar with both hands, and bend your knees. , hold the base of the tensioner with both feet. Place your hands on your thighs, palms upward, and the rope passes between your legs (but not touching)

(2) Control your upper arms to be on both sides of your body. Keep your shoulders close to the ground, bend your elbows, and use your biceps to pull the bar up above your shoulders. Keep your lower back naturally bent while returning to the starting position.