The biceps brachii is located on the front of our arms and is one of the most developed muscles in our upper limbs!
The biceps are known as the sign of a man’s strength. Whenever you show off how strong you are to others, you always naturally bend your arms
The biceps It is everyone’s favorite part to train, and dumbbells and barbells are everyone’s favorite tools. However, in addition to barbells and dumbbells, cable trainers are also a very good choice!
The cable trainer is an important component in the gym. The cable trainer can freely adjust the height, weight, and training angle, making it very convenient to use! As long as the height is adjusted, the cable can produce different angles of training
Today I would like to introduce to you a classic cable biceps training exercise: standing overhead curl!
As shown in the picture; perform curl training in a standing position with arms abducted to shoulder height!
Benefits of doing this: stimulate the short head of the biceps more!
We all know that the biceps brachii has two heads: the long head and the short head!
In addition to shoulder joint flexion, the long head of the biceps brachii also has the function of assisting shoulder abduction in elbow flexion.
When performing a standing cable bicep curl, because the shoulder has done a shoulder abduction action in advance, in this case, the long head of the biceps brachii is passively shortened, while the short head is passively shortened. Being stretched to the longest possible length!
This situation allows the short head to have more space (ROM, range of motion) in a highly active state during curling.
The following is the specific process：
First adjust the handle of the cable to shoulder height, then select the appropriate weight and stand in the center of the cable trainer!
Grasp the D-shaped handle with both hands, and then straighten it naturally
Try to tighten your shoulders and fix them, activate your biceps and bend your elbows to pull the handle back until the upper and lower arms are fully folded. Squeeze your biceps hard, then hold for a second
Finally slowly open your arms and return to the starting position!
Notes:
1. Keep your trunk stable and avoid shaking!
2. The shoulders need to be fixed in a horizontal position to better allow the biceps to work!
3. Choose the appropriate weight, which is about 15RM!