![preacher curl machine preacher curl machine](http://sixpacktummy.com/image/cache/catalog/biceps20-500x500.jpg)
These single-arm movements will help you in improving mind and muscle connection. If you have a muscular imbalance or if your one arm is bigger or stronger than the other, then adding these unilateral movements will help you in reducing those imbalances which occur due to a lack of muscle activation. Do the same exercise from the other side as well. Slowly return to the starting position and then repeat the movement.
![preacher curl machine preacher curl machine](https://i.ytimg.com/vi/b6HT-NF5470/maxresdefault.jpg)
Curl up and bring your wrist towards your mid-chest and squeeze your biceps at the top. Stand straight while holding the handle and then start moving the arms up without moving your elbows.ģ. Attach a handle on a low cable pulley and grab the handle with the opposite hand. Targeted Muscles- Biceps brachii ( long head)ġ. You can do 15-20 reps of 3 sets of these without taking too much rest in between each set (30-45 seconds).Īnother effective way to use a cable machine! Here, you can focus on each side separately which is good for those who cannot feel their one side working while performing any bicep curl movements. Zig-zag bar is a great alternative for those who have wrist problems or lacks mobility. You can use a zig-zag bar instead of a straight bar to add a variation to the workout. Slowly bring the bar back to the starting position and then repeat the exercise with the prescribed number of reps.
![preacher curl machine preacher curl machine](https://homegymreview.co.uk/wp-content/uploads/2021/01/04021101-Dumbbell-Seated-Preacher-Curl_Upper-Arms_max-2048x1406.jpg)
Make sure to completely contract your biceps at the top.Ĥ. From an extended arm position, start pulling the bar and bring it toward the shoulder level. Sit on the preacher curl station and hold the bar with both hands at shoulder-width apart.ģ. Attach a bar placed at the lower part of the cable machine and then bring the preacher curl station in front of the cable machine.Ģ. Preacher curl also targets the long head more according to the studyġ. This is another best way to isolate your biceps and to feel that amazing pump! Preacher curls help you in adding that extra peak to your biceps which makes it look bigger and stronger. Cable Overhead Tricep Extension ( low pulley) If you have never tried this exercise then start with lighter weights and then slowly increase the weights according to your strength. This is a unique exercise as it puts your arms in an uncommon position which makes it a harder and challenging exercise.
![preacher curl machine preacher curl machine](https://i.ytimg.com/vi/xwNr7icqFW8/maxresdefault.jpg)
Keep in mind that your back should be on the bench and should not go forward while performing this exercise. Slowly bring your arms back to the starting position and then continue the movement. Start the exercise by pulling the cables towards your shoulder and squeeze your biceps at the top.ĥ. Your arm should be down in an extended position.Ĥ. Sit on a bench with your back resting on it while holding the handles. Attach handles at both sides of the pulley which is attached at the lower part of the cable machine.ģ. Place a bench at the center part of the cable machine and set a bench at a 60° angle.Ģ. Targeted Muscles– biceps brachii ( short head)ġ. It is another great bicep exercise with cables. This exercise will put your biceps in an extra stretch position which will make it more challenging than the regular curls.