Cable Seated Curl

Cable Seated Curl: So führst du sie aus

1. 1Attach a straight or EZ bar to a low pulley and sit on a bench or seat positioned a comfortable distance in front of the cable.
2. 2Take a shoulder-width underhand grip on the bar and let your arms hang down toward the pulley with a slight bend in the elbows to keep tension on the muscle.
3. 3Sit tall with your chest up, brace your core, and pin your upper arms against your sides.
4. 4Curl the bar up toward your shoulders by bending only at the elbows, keeping your upper arms still.
5. 5Squeeze the front of your upper arms hard at the top without swinging or leaning back.
6. 6Lower the bar slowly under control until your arms are nearly straight, resisting the cable the whole way down.
7. 7Complete your reps, then let the cable pull your arms back down to set the weight on the stack with control.

Technik-Tipps

• Keep your elbows fixed against your torso so the movement happens only at the elbow joint, not the shoulders.
• Lower the bar slowly (2–3 seconds) to make use of the cable's constant tension, which is the main advantage over free weights.
• Sit far enough from the pulley that the cable stays taut at the bottom and your arms never go fully slack.
• Keep your wrists straight and stacked over your forearms rather than letting them curl or break backward.

Häufige Fehler

• Swinging the torso or leaning back to heave the weight up, which shifts the work off the arms and strains the lower back.
• Letting the elbows drift forward as you curl, which turns it into a partial front raise and reduces tension on the target muscle.
• Dropping the bar quickly on the way down, wasting the eccentric portion where much of the muscle growth happens.
• Using too much weight so the reps become short and jerky instead of a full, controlled range of motion.

Häufig gestellte Fragen