¿Cómo hacer el curl de bíceps en polea baja?

Curl en polea baja 🥇 Qué es, beneficios y cómo hacerlo

¿Cómo hacer curl de bíceps martillo en polea?

Male

Cable Close Grip Curl

Muscles involved

Biceps

Step up to the machine and get ready to experience constant tension that traditional dumbbells just cannot match. When doing the cable close grip curl, you will instantly notice how the cable keeps your biceps engaged through every single inch of the range of motion. Keep your elbows tucked close to your sides and your torso rock solid, refusing to use momentum so that your arms do all the heavy lifting. As you pull the bar up toward your shoulders, squeeze hard at the top and feel that deep muscle contraction. Controlling the negative on the way down is where you truly master your body, resisting the pull of the weight without breaking your posture. It is pure, targeted isolation at its finest.

How to do it

1. Stand upright in front of a low pulley machine with a straight bar attached. 2. Grip the bar with a close grip and keep your arms extended at your sides. 3. As you exhale, bend your elbows and bring the bar towards your shoulders, contracting your biceps. 4. Slowly return to the starting position by fully extending your arms.

Equipment required

Máquina

Polea

Muscles worked

Tips

- Keep your elbows tucked close to your sides throughout the movement to isolate the biceps. - Avoid swinging your torso or using momentum to lift the bar. - Focus on contracting the biceps at the top of the movement.