Hier een beschrijving van cable pose curls, die hier een andere naam heeft:
Two-arm high-pulley cable curl: peak your bi's with this constant-tension detail move
Muscle & Fitness, June, 2007 by David SandlerEXECUTION
* Attach D-handles to the pulleys on each side of a cable station and fix them to their highest point or at least 10-12 inches above your shoulders.
* Grasp the handles with a palms-up grip and stand equidistant between the stacks with your feet hip- to shoulder-width apart, keeping your knees bent slightly.
* Make sure your upper arms are angled slightly above parallel to the floor and that your wrists are slightly flexed and locked in that position.
* Keeping your abdominal muscles tight and elbows fixed in place, contract your biceps to bring the handles toward your head in a controlled movement, as if striking a front double-biceps pose.
* Hold the peak contraction for 1-2 seconds before slowly reversing the motion, stopping just before your arms are fully extended. Repeat for reps.
TIPS
* At the point of peak contraction, your hands should be in line with and just behind the tops of your ears.
* Keep your torso tight, and lock your shoulders and elbows into fixed positions to prevent cheating. This helps to ensure maximum isolation of the biceps.
* For variety, alternate reps for the left and right sides to work each arm independently.
* For an extra pump, contract your biceps hard in the finish position (biceps pose) for an additional 30-60 seconds after each set.
* Avoid the tendency to look to your left or right as you perform the exercise; doing so could injure your cervical spine.
THE LIFT LOWDOWN
When: Use this exercise as a finishing move at the end of your biceps routine.
With: Straight-bar curls, preacher curls and incline dumbbell curls.
How: Do 2-3 sets of 10-12 slow, controlled reps with a 1- to 2-second hold at the point of peak contraction. Rest 60-90 seconds between sets.
LAST REP
The two-arm high-pulley cable curl is a fantastic move for accentuating your biceps peak and getting a mind-blowing pump. Using a slow and deliberate cadence will help draw as much blood as possible into the biceps while blasting the inner (short) head of the muscle. Used primarily as a finishing move, this exercise mimics the king of all bodybuilding poses--the front double-biceps--and is used by pros to train their biceps to look better onstage.
PRIMARY MUSCLES INVOLVED
This strict isolation move limits muscular involvement to three arm
muscles.
MUSCLE LOCATION MOVEMENT
[blue] Biceps brachii Front of upper arm Flexes elbow; supinates
forearm
[orange] Brachialis Front of upper arm, Involved in early stage of
beneath biceps elbow flexion
(closer to elbow)
[red] Brachioradialis Thumb side of Flexes elbow; assists in
forearm, close to supination
elbow
BY DAVID SANDLER, MS, CSCS