Cable curls
This is a good alternative to barbell curls, especially if your gym doesn’t have any free weights. Another advantage of using the cable machine to perform your bicep curls is that, unlike a barbell, with a cable curl there is always tension on the biceps. When you do a curl with a barbell, once the barbell is up at the chest, it is easy for the weight to be “locked in” exerting a downward force on the elbows rather than a downward force on the biceps.
You can either use a straight bar or a slightly bent bar, depending on what equipment your gym has of course. The slightly bent bar will emulate the effect of using an EZ barbell, whereas a straight bar emulates the effect of a regular barbell.
You should stand slightly back from the cable machine, leaning slightly backward to counter the pull of the cable when you curl. In addition, you want to ensure that when your arms are straight and the bar is in the starting position, the weight should be slightly lifted meaning that the cable is under tension. This will result in a better workout for the biceps as they are always under tension.
Perform your curls as you would a regular barbell curl or EZ barbell curl, remembering to breathe in on the way up and out on the way down. Each rep should take about five seconds, taking a similar time over the contraction and relaxation of the biceps.
