The Cable Close Grip Curl is an isolation exercise that targets the biceps muscles. This exercise utilizes a cable machine to provide resistance throughout the movement, making it an effective way to build strength and muscle in the biceps.
How to perform
Step by step instructions for the Cable Close Grip Curl:1. Adjust the cable machine so that the pulley is set at the lowest position.
2. Attach a straight or EZ bar attachment to the cable machine.
3. Stand facing the cable machine with your feet shoulder-width apart and knees slightly bent.
4. Grab the bar with an underhand grip, with your hands closer together than shoulder-width apart.
5. Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
6. With control, curl the bar towards your shoulders, keeping your forearms vertical and squeezing your biceps at the top of the movement.
7. Slowly lower the bar back to the starting position, fully extending your arms without locking your elbows.
8. Repeat for the desired number of reps.
Tips:
- Focus on keeping your upper arms stable and only moving your forearms during the curl.
- Avoid using momentum to lift the weight, instead, focus on controlled movements.
- Keep your core engaged and maintain good posture throughout the exercise.
Equipment required
Cable
Cable equipment consists of adjustable pulleys attached to weight stacks that allow for resistance training. This equipment is commonly used for strength training exercises that target various muscle groups in the body, such as chest, back, arms, and legs. Cable equipment provides a versatile and functional way to perform exercises that mimic real-life movements, improving muscle endurance, stability, and coordination.