Male

Cable Biceps Curl (SZ bar)

Muscles involved

Making gains with the Cable Biceps Curl (SZ bar) comes down to progressive overload coupled with flawless mechanics. Utilizing the cable and machine setup gives your biceps continuous resistance from the bottom all the way to the top of the curl. Begin with a moderate resistance on the low pulley machine so you can keep your elbows locked by your sides without swinging your body. As your biceps adapt, gradually increase the weight plate selection on the cable machine. By prioritizing immaculate form before raising the load, you will consistently challenge your biceps while keeping your joints happy.

How to do it

1. Attach a straight or EZ-bar to a low pulley cable and stand facing it, gripping the bar with an underhand grip, hands shoulder-width apart. 2. Keeping your elbows pinned to your sides and your core braced, curl the bar upwards by flexing your biceps. 3. Pause at the top of the movement for a one-second squeeze, feeling the peak contraction in your biceps. 4. Slowly and in a controlled manner, lower the bar back to the starting position until your arms are fully extended.

Equipment required

Polea

Máquina

Muscles worked

Tips

- Keep your elbows pinned to your sides and shoulders retracted to isolate the biceps. - Avoid using your back to swing the weight up; this reduces bicep activation and can cause injury. - Squeeze your biceps forcefully at the top of the movement and slowly lower the weight. - Fully extend your arms at the bottom of the movement for a complete stretch.