Cable Machines 101 – Biceps
Our 101 series is pushing on to our next set of equipment…And as your resource for learning how to safely and effectively use the muscle defining equipment available to you at your LA Fitness clubs, our next stop is “Cable Machines.” In this part of our “101 series” you will learn how to use a variety of cable machines to work out, sculpt and strengthen all of your major muscle groups.
Cable exercises allow you to perform an exercise while maintaining constant and consistent resistance throughout the entire range of motion of each exercise. This is because the weight that you are lifting is pulled directly up-and-down as it is attached to a cable; thus maintaining the same amount of resistance at all times.
Cable machines require you to perform an exercise through the correct range of motion with minimal guidance. Subsequently, this results in you having to activate more of your stabilizing, balancing and core muscles for a more overall body workout.
To get you started with cable machine exercises, we will begin with some biceps cable exercises.
Tips for performing Biceps exercises:
- All Biceps exercises are performed by moving your hands and forearms toward your body.
- Do NOT sway, swing or use your back.
- Do NOT move your upper arms at your shoulder joint. Your shoulders and upper arms should remain locked in the same position during the entire exercise.
- Keep your wrist straight as you perform a biceps curl. There can be a tendency to let your wrist bend back due to the resistance while performing the exercise.
- ALWAYS choose a weight that you can safely control. If you are unsure about the appropriate weight for your fitness level, ALWAYS start light, learn the exercise and increase the weight as needed.
- Control the weight as you let it down away from your body in order to safely work the muscle group through the complete range of the exercise. This motion is called the negative or eccentric motion and it is NOT a time for you to relax.
- Flex and tighten your core and ab muscles during this exercise while maintaining proper posture.
Seated Cable Curl Machine
Standing Individual Arm Cable Curl
Standing Cable Bar Curl
Remember, each machine has a placard or sign on it that gives you a description of how to use the equipment and which muscle groups they work. Always read the placards if you are uncertain how to use a machine before using it.
IMPORTANT: If you are not sure how heavy the weight should be for your strength level and fitness goal, start with the lightest weight setting. Perform 2 or 3 reps and then make incremental increases until you find the appropriate weight that is right for you and your fitness goal.
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