How to Use the Cable Curl Machine

A cable curl machine is used to isolate the biceps muscles in the upper arm. The primary challenge with biceps curls is that there are many ways of assisting the biceps, depriving them of the full benefit of this exercise. The following steps will show how to use the cable curl machine properly.

Difficulty: Moderately Challenging

Instructions

1. Attach the handle shaped like a "W" to more easily isolate the biceps. Most cable curl machines have different handles that may be easily exchanged.

2. Adjust the weight setting so that you can perform a maximum of 8 to 12 repetitions without cheating. This will require some experimentation when starting out.

3. Hold the handle with each hand inside the bends of the "W" shaped handle. This will keep your forearms turned towards your body and minimize involvement of the brachioradialis (forearm) muscles.

4. Stand with your feet slightly spread and one behind the other for greater balance.

5. Pull the handle all the way up in a smooth motion by squeezing your biceps muscles until the handle reaches your chest. Keep your back straight and avoid lifting the bar with your shoulders. You should also remain vertical to prevent your body weight from assisting with the movement.

6. Lower the bar slowly as far as you can without fully extending your arms or resting the weight. Make sure that your biceps are under full tension at all times by not "dropping" the weight. Use a side-view mirror if available to ensure proper form maintenance.

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