Overhead Cable Curl

طريقة الأداء

1. 01To begin, set a weight that is comfortable on each side of the pulley machine. Note: Make sure that the amount of weight selected is the same on each side.
2. 02Now adjust the height of the pulleys on each side and make sure that they are positioned at a height higher than that of your shoulders.
3. 03Stand in the middle of both sides and use an underhand grip (palms facing towards the ceiling) to grab each handle. Your arms should be fully extended and parallel to the floor with your feet positioned shoulder width apart from each other. Your body should be evenly aligned the handles. This is the starting position.
4. 04While exhaling, slowly squeeze the biceps on each side until your forearms and biceps touch.
5. 05While inhaling, move your forearms back to the starting position. Note: Your entire body is stationary during this exercise except for the forearms.
6. 06Repeat for the recommended amount of repetitions prescribed in your program.

نقاط الأداء الصحيح

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.