< span style="font-size: 14px;">Biceps are the favorite part of gym friends to train! The main exercise method is various curls!
Today I would like to introduce you to a good variation of curling: using a high pull-down machine for curling training
Advantages of the action
1. This action is more targeted at the short head of our biceps!
The starting position puts the shoulders in a flexed state and the long head becomes shorter. The shortened long head is less active. You can focus on the short head of the biceps
2. In addition to focusing more on the short head, the most important difference is actually the height at which the action is nearly completed. In this position, you can still feel considerable tension in your biceps.
In the ordinary bicep curl, at the high point of the movement, the weight is supported by the elbows, and the biceps do not need to exert any force. I believe many people have experience with this.
Animation demonstration!
Action process:
Start The starting position is the same as the seated pull-down: sit on the high pull-down machine, hold your hands behind your back, grasp the bar with a narrow grip, keep your chest and abdomen high to keep your trunk stable!
Use your biceps to drive your forearms to bend your elbows and pull down the bar. Stay at the top of the movement for a second, squeeze your biceps, and then slowly return to the starting position!
Notes:
1. The actions are carried out in a controlled manner and the rhythm is slightly slower, especially during the playback stage!
2. Pay attention to keeping the shoulders and trunk stable and not shaking