bicep builder with the cable holding tension where a barbell loses it
your shoulders stay at your sides, so this is the neutral-shoulder curl the
other cable versions are measured against
the load never drops off at the top the way free weights do, which makes the
whole mid-range work
Execution
Set a pulley at the bottom and attach a straight or EZ bar. Stand back far
enough that the cable pulls slightly forward of straight down, elbows at your
sides.
curl the bar up while keeping your upper arms still
let the cable pull your arms back down to full extension
feel the tension hold through the bottom rather than disappearing
keep your elbows pinned to your sides throughout
stand your ground rather than letting the cable pull you forward
When the weight gets heavy, use body English to cheat it up and own the
negative. Keep going until you can no longer perform the lengthened half of a
rep.
Purpose
bicep builder with the cable holding tension where a barbell loses it
your shoulders stay at your sides, so this is the neutral-shoulder curl the
other cable versions are measured against
the load never drops off at the top the way free weights do, which makes the
whole mid-range work
Execution
Set a pulley at the bottom and attach a straight or EZ bar. Stand back far
enough that the cable pulls slightly forward of straight down, elbows at your
sides.
curl the bar up while keeping your upper arms still
let the cable pull your arms back down to full extension
feel the tension hold through the bottom rather than disappearing
keep your elbows pinned to your sides throughout
stand your ground rather than letting the cable pull you forward
When the weight gets heavy, use body English to cheat it up and own the
negative. Keep going until you can no longer perform the lengthened half of a
rep.