Standing Cable Curl

Standing Cable Curl

A cable variation of the barbell curl can be employed to provide a slightly different stimulation to
the muscles of the anterior upper am. The effort-above-the-resistance relationship provides a different
accentuation of the anterior upper arm region in that it provides accentuation of the brachialis
and stimulates the lower region of the biceps brachii. The cable application allows for different contraction
from that of the free-weight. The cable variation of the barbell curl can provide for a strong
stimulus of the muscles of the anterior upper arm but light weight should be used, and strong concentration
must be employed in order to provide for optimum growth and development potential.

Considerations of
Concentric Phase
Breakdowns
Due to the location
of the plate-stack below
the waist and the resultant
effort/resistance
relationship there is a
greater pulling on the
region of the lower back.
As well, due to the effort/
resistance relationship,
there exists a requirement
to apply slower
speed-of-contraction
movement applications
during the raising of the
weight. Due to the low
position of the resistance
there is a greater tendency
to want to lean back
during the raising of the bar.
As the low position of the resistance exerts greater forces upon the lower
back, any arching-of-the-back action could easily induce an increased risk of lower back injury
compared to the free-weight (barbell) application where the effort and the resistance are in line.

Strong Tendency to Apply Forearms into Movement
There is also a strong tendency to apply the impetus of the movement with the forearms during
the concentric contraction. It is important to maintain the elbows down, back, and in position in order
to allow for the proper accentuation of the brachialis and the biceps brachii rather than the forearm
flexors to provide the onus of the lift. Strong concentration is essential in effort to ensure that
the neural-impulsing will be directed into the area of the brachialis and the biceps brachii rather than
in the area of the anterior upper forearms. Particularly susceptible to strain is the area of the ulna
where the bicep tendon attaches to the forearm.

Squeeze the Brachialis and the Biceps Brachii
It is important to squeeze the brachialis and the biceps brachii at the top of the lift in order to
derive the greatest benefit from the movement and to deter the natural tendency to allow the weight
to drop back down too quickly (almost immediately at the conclusion of the lift). There is a greater
cramping experienced during the cable application (if performed correctly) than is experienced in the
free-weight barbell curl exercise and the ability to train through the cramping sensation with proper
movement methodology
will determine the beneficial
effects of this
movement. Once again it
should be stressed that
the movement must be
performed with a slow
speed-of-contraction
movement application.

Significance of
Wrist-joint
Position
The trainee will be
hard-pressed to maintain
the desired wrist-joint
extension and even more
challenged to establish
and maintain wrist-joint
hyper-extension during the cable barbell curl exercise than is experienced during the free-weight version
of the standing barbell curl and strong concentration is required to maintain the desired wristjoint
position. It should be pointed out that the hyper-extended position of the wrists provides a major
deterrent against the pitfalls of allowing the movement to be executed with the emphasis directed
with the forearms. Thus, while more difficult to establish, and maintain, the hyper-extended position
of the wrist-joint will offer even greater reward in the cable barbell application than it would during
the execution of the free-weight barbell curl exercise.

Eccentric Phase Breakdowns
In addition, the pulling affects of the low position of the resistance also induce a breakdown in
form during the eccentric contraction phase of the movement as there is an increased tendency to
allow the weight to return to the starting position too quickly. Often the fast-returning plate-stack
pulls the body forward in an exaggerated bending action which results in a subsequent rocking motion
as a hip-thrusting action is employed in effort to add impetus to the following concentric contraction.
Also, exaggerated pulling actions can invoke a pulling action on the shoulder-joint resulting
in ligament and tendon strain as well as muscle pulls. It is essential to concentrate fully during the
eccentric phase of the movement in order to maintain proper exercise execution in effort to ensure
the safe, efficient application of this highly-effective lower biceps accentuator.

Summary of Correct Exercise Execution
- Assume the correct preparatory position by facing a low pulley station in a shoulder-width stance
with the feet pointed slightly outward. You will want to apply knee and hip-flexion and assume a
flat, rigid posture of the back.
The knee and hip-flexion should
be more pronounced than in the
free-weight barbell curl version
of the exercise because of the location
of the resistance below the
effort which places added stress
upon the lower back.
- The head should be held erect
with the chin up.
- You will want to make certain to
apply wrist-joint hyper-extension
in order to allow for proper accentuation
of the biceps brachii
and brachialis as the effort/
resistance relationship encourages
high activation of the
forearms which reduces the emphasis
upon the desired region of
the anterior upper arm.
- Slowly initiate the concentric contraction phase of the movement by utilizing strong neural- impulsing
into the muscles of the anterior upper arm in manner of applying elbow flexion to raise
the weight upward. You will need to concentrate fully in order to resist the temptation to lean
back during the movement application in effort to apply leverage to the lift.
- Slowly draw the weight to the desired finish-position with the bar raised to chin level. Remember
to make certain that the elbows have been maintained in the recommended down, back, and inclose
position.

Keys to the Lift
- Work with a weight that will allow for maximum control and will encourage strong neural- impulsing
into the muscles of the anterior upper arm in order to alleviate the emphasis on the forearms.
- Utilize wrist-joint hyper-extension in manner of providing optimum emphasis upon the brachialis
and biceps brachii muscles and to reduce the amount of emphasis that is exerted upon the forearms.
- Apply slow speed-of-contraction movement applications as the cable/plate-stack variation requires
slower contraction time in order to gamer maximum benefit from the movement. Particularly
helpful in providing maximum benefit is the utilization of slow, highly-concentrated eccentric
contractions.
- Squeeze the brachialis and the biceps brachii at the conclusion of the concentric contraction
phase in effort to ensure the effects of the movement are felt in the desired region of the anterior
upper arms and not in the forearms. It should be noted however that the resistance- below-the-
effort relationship associated with the low-pulley barbell curl variation will strongly encourage
the involvement of the forearms and the lower position of the anterior upper arms (brachialis).

Note that you may want to take advantage of the opportunity to apply accentuation on the upper
portion of the biceps brachii by assuming a slight leaning posture into the apparatus. The indirect
relationship of the effort and the resistance allows for a more readily-facilitated alteration in posture
that provides the chance to apply a different stimulation into the muscles. The forward position of
the body will allow the elbows to be brought back behind the body which will provide a unique angle-
of-application that will stress the upper portion of the biceps brachii. Such position of the elbows
is not readily available with the free-weight (barbell) applications. (You will not want to bring the elbows
too far back however as this could invoke strain upon the shoulder ligaments)

Standing Cambered (E-Z) Bar Curl

Standing Cambered (“E-Z”) Bar Curl

The utilization of the cambered (“E-Z”) curl bar provides a different accentuation upon the region
of the anterior upper arm than is found with the conventional straight bar curling application.
The cambered bar places the hands in a position of slight-pronation (as opposed to the supinated
position). The slightly pronated position of the hands provides added accentuation of the brachialis
in the lower portion of the biceps and also strongly activates the brachioradialis muscle of the forearm.

The “E-Z” curl moniker is undoubtedly derived from the fact that because the hands are not in
the supinated position, there is a drastic reduction in the exertion upon the biceps brachii, and as a
result the emphasis of the movement is now directed to the powerful brachioradialis. The movement
is thus considered to be “easy” as compared to the conventional curl application. The cambered-bar
application should be utilized as a valuable additional curling movement variation, but should not be
considered as a replacement to the standard (supinated-grip) standing barbell curl exercise.

Closer Hand Displacement Invokes Rocking
The partially-pronated position of the hands induces a stronger inclination to allow for cheating
techniques to surface during the execution of the movement. There is a closer displacement distance
between the hands which forces the hands to be brought down in front of the thighs (as opposed to
the sides of the body), which often invokes an over-compensatory bending of the waist during the
completion of the eccentric contraction. Exaggerated bending at the waist frequently results in a corresponding
a corresponding hip-thrusting action during the following concentric contraction which
results in a rocking action.

Accentuation upon the Shoulders
As well, there is an increased tendency to allow the accentuation of the movement to be applied
through the shoulders with the partially-pronated grip. There is greater exertion felt in the brachioradialis
and the brachialis muscles when the movement is performed properly with strong neural impulsing
being applied to the involved muscles. However, there is tendency to allow for the burden of
the load to be taken up with the shoulders due to the angle of application brought about by the fact
that the bands are brought in front of
the body. With the body leaning
ward the force vectors attack the
shoulders first discouraging the activation
of the biceps brachii. Strong concentration
is required in order to allow
for the strong activation of the biceps.

Wrist Position Vital to
Desired Resultant Effects
The position of the wrist plays a vital
role in the resultant area of emphasis
that the movement will apply to the
muscles of the anterior upper arm.
There is natural tendency to hold the
wrists in a parallel-to-the-forearms position.
If the wrists are held parallel to
the forearms there is a strong tendency
to allow for the impulsing of the
movement to be felt in the shoulders
and to feel the strong activation of the
brachioradialis muscle of the forearms
during the movement. By extending the
wrist downward, the amount of pressure
felt in the shoulders is significantly
reduced and while the forearms will
remain highly activated due to the partially-
pronated grip application, there
will opportunity to experience strong
activation of the biceps brachii (particularly
the biceps long head), during the
execution of the exercise.

More Readily-Facilitated ROM Application
As well, extending the wrists downward encourages a full ROM application during the eccentric
contraction phase of the movement which is directly opposite to the penchant to “short-arm” the
movement application during the eccentric phase when the parallel position of the wrist is applied.
With the wrists in the “cocked” position there is a strong tendency to restrict the movement with the
result being that the execution of the exercise is actually performed with the forearms and shoulders
with very little involvement of the anterior upper arm. It is very difficult to apply a squeezing action
upon the biceps brachii and the brachialis at their conclusion of the concentric contraction. Also with
the extended-wrist position there is a greater tendency to apply a rocking motion with the body
which severely reduces the effectiveness of the exercise and could easily invoke serious lower back
injury.

Importance of “Pinky-Pressure”
One of the most overlooked considerations with respect to the standing cambered bar curl is
that of maintaining strong pressure with the pinkies and not just the forefingers and thumbs. There is
a strong tendency to allow the pinky to come away from the bar during the completion of the set as
the removal of the pressure in the pinky reduces the pressure (muscular “burn”) experienced in the
biceps region and allows the accentuation of the movement to be applied with the brachioradialis
muscle. If the pressure on the pinky is reduced there is a tendency to allow for a strong involvement
of the shoulders which further reduces the effectiveness of the exercise. By applying strong pressure
with the pinkies the movement application becomes one involving a component of supination (as the
pinkies are forced against the bar), even though the hands are in a partially-pronated position. The
component of supination (all be it slight), allows activation of the biceps brachii producing optimum
resultant effect.

Summary of Correct Exercise Execution
- The rudiments of proper movement methodology for the standard standing barbell curl exercise
are repeated with the cambered (“E-Z”) bar curling variation. Because the hands are brought in
front of the thighs during the completion of the eccentric contraction you will want to apply increased
hip and knee-flexion in order to compensate for the blockage of the thighs and provide
for the opportunity to apply a full range-of-motion movement application during the completion
of the eccentric phase.
- The head should be held up with a slightly raised position of the chin and the back should be
placed in a flat, rigid posture in order to alleviate potential strain on the lower lumbar region.
You will also want to extend the wrists downward in order to allow for maximum emphasis of
the muscles of the anterior upper arm and not just the brachioradialis.
- Initiate the concentric contraction phase of the movement by utilizing strong neural-impulsing
into the brachioradialis and the brachialis as well as the biceps brachii in raising the bar upward.
Remember to contract the biceps as much as possible during the movement in order to produce
the most effective results.
- Remember to keep the elbows in the desired down, back and in position throughout the movement
application as there is a natural tendency to raise and flare the elbows as the bar is raised.
- Complete the concentric contraction by squeezing the biceps thoroughly in order to derive maximum
benefit from the exercise.
- Begin the eccentric contraction phase of the movement by slowly lowering the weight by extending
the arms downward. Remember to maintain strong neural-impulsing into the region of the
muscles of the anterior arm as opposed to allowing the shoulders to assume the brunt of the load
during the lowering of the weight.
- Complete the eccentric contraction phase by extending the arms fully (you do not want to
“short-arm” the eccentric movement) in order to derive the maximum range in the eccentric
phase. You will want to resist the urge to allow the weight to bounce off the thighs during the
conclusion of the movement. You will also need to avoid the tendency of applying a hipthrusting
motion into the subsequent concentric contraction phase.

Keys to the Lift
- Utilize increased knee and hip-flexion in order to allow for the most beneficial posture for the
accentuation of the biceps brachii.
- Utilize the downward position of the wrists to alleviate the amount of involvement of the forearms.
- Avoid any rocking motions during the execution of the movement.
- Squeeze the biceps brachii at the conclusion of the concentric contraction in order to achieve
maximum benefit from the exercise.