brazo en cruz en polea alta Curl Bíceps- una mano

brazos en cruz en polea alta Curl Bíceps- MUSCULOS INVOLUCRADOS

Male

Cable Standing Inner Curl

Muscles involved

Biceps

Performing the Cable Standing Inner Curl gives you an intense, continuous tension that you just cannot replicate with free weights. The core of this exercise lies in absolute body control as you interact with the cable and machine setup. You will feel a deep, focused burn in your biceps as you pull the handle across your body, noticing maximum muscular engagement at the top peak of the movement. To master this exercise, you must root your feet firmly to the ground, brace your core, and eliminate any momentum or swinging. This strong mind-muscle connection allows you to place all the stress directly onto the targeted arm muscles, keeping full control during both the concentric phase and the slow, deliberate return.

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

Polea

Máquina

Muscles worked

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.