How to perform it
- Stand facing the cable machine with your spine upright, feet firmly on the floor, and abs engaged.
- Hold the handle with your right hand, starting with your arm extended at your side.
- Keep your right elbow close to your torso throughout the movement.
- Bend your elbow and pull the handle toward your shoulder with control.
- Avoid swinging your body, raising your shoulder, or using momentum to complete the repetition.
- Focus the effort on the biceps while keeping your wrist aligned during the lift.
- Return slowly to the starting position, extending your arm with control without losing muscular tension.
- Exhale as you curl and inhale as you return, maintaining a steady rhythm throughout the set.
What you should feel
Greater biceps activation, with secondary involvement of the forearm. The contraction should remain controlled through the arm, without pain in the elbow, wrist, or shoulder.
Groups mentioned in the description
Exercise questions
Stand facing the cable machine with your spine upright, feet firmly on the floor, and abs engaged. Hold the handle with your right hand, starting with your arm extended at your side. Keep your right elbow close to your torso throughout the movement. Bend your elbow and pull the handle toward your shoulder with control. Avoid swinging your body, raising your shoulder, or using momentum to complete the repetition. Focus the effort on the biceps while keeping your wrist aligned during the lift. Return slowly to the starting position, extending your arm with control without losing muscular tension. Exhale as you curl and inhale as you return, maintaining a steady rhythm throughout the set.
Elbow flexion exercise that works the biceps and forearms while keeping the arm and torso stable throughout each repetition.
Greater biceps activation, with secondary involvement of the forearm. The contraction should remain controlled through the arm, without pain in the elbow, wrist, or shoulder.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.