Male
Cable Biceps Curl (SZ bar)
Muscles involved
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
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.
Difficulty
PrincipianteSimilar exercises
Variations and complementary movements
