Cable Standing Inner Curl

Muscles involved

Biceps

How to do it

1. Attach a single handle to a low pulley, stand sideways to the machine, and grasp the handle with your far hand, with your arm hanging across your body. 2. Keeping your elbow fixed at your side, curl the handle up and across your body towards your opposite shoulder. 3. Pause at the peak, squeezing your biceps brachii. 4. Slowly lower the handle back to the starting position.

Equipment required

PoleaMáquina

Muscles worked

MaleFemale

Biceps brachii

Tips

- Keep your working elbow pinned to your side to prevent shoulder involvement. - Curl the handle across your body in an arc, not just straight up, to target the long head of the biceps. - Squeeze your biceps hard at the top of the movement, holding the peak contraction. - Control the descent back to the starting position to maximize the negative phase.

Difficulty