Strength

Alternating Cable Curl

Alternating Cable Curl strengthens and tones upper arms by individually curling a cable weight with each arm. This common bicep-targeted exercise effectively develops arm muscle strength and power.
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Alternating Cable Curl instructions
Step-by-step instructions
1
Stand in front of a cable machine, holding a cable handle in each hand. Set the weight stack to your desired resistance.
2
Your arms should be fully extended in front of you with the cables at chest height.
3
Stand with your feet shoulder width apart, keep your back straight and your elbows close to your sides.
4
Bend one elbow to bring your hand towards your shoulder. Only your forearm should move; your upper arm should remain stationary throughout the movement.
5
When you fully contract your biceps, slowly lower your hand back down to the starting position and repeat the exercise with the other arm.
Stand in front of a cable machine, holding a cable handle in each hand. Set the weight stack to your desired resistance.
Your arms should be fully extended in front of you with the cables at chest height.
Stand with your feet shoulder width apart, keep your back straight and your elbows close to your sides.
Bend one elbow to bring your hand towards your shoulder. Only your forearm should move; your upper arm should remain stationary throughout the movement.
When you fully contract your biceps, slowly lower your hand back down to the starting position and repeat the exercise with the other arm.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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