The pronator teres is partially covered by the brachioradialis and is located on a diagonal high on the front side of the forearm. The brachioradialis, located on the thumb side of the forearm close to the elbow, provides the outer contour of the upper forearm. The biceps comes into play only when there is greater resistance and when the hand is in a neutral or supinated position. It is considered the workhorse of the elbow flexors since it is involved in all elbow flexion movements. This muscle has great leverage and can be as strong as the biceps brachii. Underneath the biceps and closer to the elbow is the brachialis muscle. The biceps is also involved in supination of the forearm when the resistance is sufficiently great. When well developed, a division can be seen between the long and short heads which also have actions at the shoulder joint. The biceps brachii is most pronounced in its location on the front of the upper arm. In the two-arm overhead cable curl the primary muscles are the biceps brachii, brachialis and brachioradialis with assistance from the pronator teres. However, the standing variant is preferred because you have greater balance and can concentrate more on the performance. This exercise can also be done in a seated position.The firm or slightly flexed wrist is important not only for preventing wrist injury, but also for maintaining a long forearm-hand lever for producing maximum resistance. For more force, flex the wrist slightly, which also taxes the anterior forearm muscles. Keep your wrists firm so hands don’t lie back as you execute the curl.Thus, this exercise is superior to other exercises for working this head of the biceps. When you position the arms level with or slightly above your shoulders, the long head of the biceps has a straight line pull contracting at the shoulder joint for stabilization and at the elbow joint for moving the forearm.Keep the elbows slightly flexed in between repetitions to maintain muscle tension and to protect the elbow joint.
#Cable curl full#
This ensures a full range of motion in the elbow joint and full contraction of the muscles.
Your body and upper arms must be stabilized throughout execution.
Pause momentarily and then repeat for the desired number of repetitions.Hold the end position for 1-2 seconds for greater peaking and then exhale and return under control, to the start position.Keep bending the elbows until the forearms are well past the vertical position. Inhale and hold your breath as you bend (flex) both elbows pulling the handles toward your head.In the starting position your arms should be slightly flexed in the elbows and positioned level or slightly above level.Grasp the handles with a supinated (palms up) grip and then assume a well balanced standing position centered between the weight stacks.
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