Bicep curls on the standing lower block
Reps10 times
Calories burned36 kcal
LevelBeginner
Changing duration and load is available in our application
Become facing the machine, grasp the handle so that the palms are facing up, straighten up, maintaining a natural posture and keeping the upper body motionless. The elbows are pressed to the body and do not move throughout the entire exercise. Tip: only the forearms work, part of the arm from the shoulder to the elbow remains motionless. This will be your starting position. On an exhalation, tensing the biceps, bend the arms until the biceps are fully contracted and the handle is at shoulder level. Take a short pause, tensing your muscles. As you inhale, slowly lower your arms to the starting position. Complete the required number of repetitions. Variations: You can do this exercise using an EZ bar.
How to perform the exercise
10 times
36 kcal
Control your movement and do not rush.
01
Grip
Face the machine and take the handle with the palms up.
02
Start
Stand up straight in a natural posture; the torso is still and the elbows are tucked to the torso.
03
Curl
Exhale and, tensing the biceps, curl until the handle is at shoulder level.
04
Peak
Pause briefly, tensing the muscles.
05
Return
Inhale and slowly lower the arms to the start position.
Variants
Beginner
Use light weight and focus on control.
Middle
Work with a moderate weight and a top pause.
Professional
Increase the weight or use an EZ bar.
Which muscles are working
Biceps and forearms
Benefits of the exercise
Strength
Develops the biceps.
Balance
Constant cable tension boosts effectiveness.
Simply
Convenient for arm isolation.
Contraindications
Acute elbow pain.
Recent biceps tendon injuries.
Medical prohibition of weighted curls.
Recommendations
Elbows
Keep them tucked.
Shoulders
Do not move them.
Tempo
Lower the arms slowly.
