Single-Arm Cable Outward-Facing Biceps Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Biceps
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single-Arm Face Away Bicep Curl is a strength-building exercise that primarily targets the biceps muscle group while also engaging the forearms. Using a cable machine, the exercise involves standing facing away from the machine with the cable handle positioned at shoulder height. With a firm grip on the handle, the arm is extended straight in front of the body, creating tension in the cable. Keeping the elbow stationary, the forearm is then flexed towards the shoulder in a controlled manner, contracting the biceps. This movement effectively isolates the biceps, allowing for targeted muscle engagement and development. Incorporating the Single-Arm Face Away Bicep Curl into a workout routine can contribute to enhanced bicep strength and definition, as well as improved forearm strength and stability.
How to Perform
Begin by attaching a single handle to the cable machine and adjusting it to a low setting to start the Single-Arm Face Away Bicep Curl exercise.
Stand facing away from the cable machine, ensuring that there is tension in the cable when you hold the handle with your arm extended.
Maintain proper form by keeping the elbow close to the side of the body throughout the movement to isolate the biceps effectively.
Focus on flexing the forearm towards the shoulder, thinking about bringing the knuckles up to the shoulder to engage the biceps fully and maximize muscle contraction.
Perform the exercise with controlled movements and avoid using momentum to ensure proper muscle activation and minimize the risk of injury.
Remember to breathe steadily throughout the exercise and maintain stability by engaging the core muscles.
Complete the desired number of repetitions on one arm before switching to the other side to ensure balanced muscle development. Incorporating the Single-Arm Face Away Bicep Curl into your workout routine can help strengthen the biceps and improve forearm strength and stability over time.
Tips
Adjust the cable machine to a low setting and attach a single handle.
Stand facing away from the machine with the arm extended and the cable handle in hand.
Keep the elbow close to the side of the body throughout the exercise.
Maintain tension in the cable to engage the biceps effectively.
Focus on flexing the forearm towards the shoulder to contract the biceps fully.
Control the movement to avoid using momentum and ensure proper muscle activation.
Breathe steadily and engage the core muscles for stability.
Avoid excessive swinging or jerking motions.
Perform the exercise with proper form and range of motion.
Complete the desired number of repetitions on each arm for balanced muscle development.
How Not to Perform
Avoid using too much weight: Choose a weight that allows you to maintain proper form and control throughout the movement. Using excessive weight can lead to swinging and compromised technique, reducing the effectiveness of the exercise and increasing the risk of injury.
Do not allow the elbow to drift away from the body: Keep the elbow stationary and close to the side of the body throughout the exercise to isolate the biceps. Allowing the elbow to drift outward can shift the focus away from the target muscle and lead to inefficient movement.
Avoid using momentum: Refrain from swinging or jerking the weight to lift it. Instead, focus on using controlled movements to engage the biceps effectively. Using momentum not only reduces the effectiveness of the exercise but also increases the risk of injury.
Do not fully extend the elbow: Avoid locking out the elbow at the bottom of the movement, as this can relieve tension on the biceps and reduce muscle engagement. Keep a slight bend in the elbow to maintain constant tension on the biceps throughout the exercise.
Do not neglect proper breathing: Remember to exhale as you lift the weight and inhale as you lower it. Proper breathing helps stabilize the core and maintain control throughout the exercise, optimizing muscle activation and reducing the risk of injury.
Avoid shrugging the shoulder: Keep the shoulder down and relaxed throughout the movement to prevent unnecessary strain on the neck and traps. Shrugging the shoulder can detract from the focus on the biceps and lead to improper muscle activation.
Do not rush the movement: Perform the exercise with a slow and controlled tempo, focusing on the mind-muscle connection with each repetition. Rushing the movement can lead to poor form and reduced muscle activation, diminishing the effectiveness of the exercise.
Do not grip the handle too tightly: Maintain a firm but comfortable grip on the handle to avoid unnecessary tension in the forearm muscles. Gripping the handle too tightly can lead to fatigue in the forearms, detracting from the focus on the biceps.
Avoid excessive leaning: Maintain a stable and upright posture throughout the exercise to prevent strain on the lower back. Excessive leaning can compromise spinal alignment and lead to injury. Keep the core engaged to stabilize the torso and maintain proper form.
Do not neglect the eccentric phase: Control the weight as you lower it back to the starting position, resisting the urge to let it drop. The eccentric phase of the movement is crucial for muscle growth and strength development, so focus on maintaining control throughout the entire range of motion.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
