Cable Hammer Curls - Rope Attachment

Bisep

KabelIsolasiPemula

Otot yang kerja

ketuk nama otot buat sorot
Depan

Pemetaan umum dari kelompok otot. Gerakan inti program punya rincian per kepala otot.

Cara melakukan

1

Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.

2

Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.

3

Put your elbows in by your side and keep them there stationary during the entire movement. Tip: Only the forearms should move; not your upper arms. This will be your starting position.

4

Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. Tip: Remember to keep the elbows in and your upper arms stationary.

5

After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.

6

Repeat for the recommended amount of repetitions.

Progres

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