Cable Alternating Isolateral Curl
The Cable Alternating Isolateral Curl primarily works the Biceps Brachii (Long Head), with secondary activation of the Brachialis, Brachioradialis and stabilizer support from the Levator Scapulae, Trapezius (Middle), Trapezius (Upper), Wrist Flexors. It is a cable isolation exercise at intermediate difficulty.
A cable isolation pull exercise targeting the Biceps Brachii (Long Head).
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Biceps Brachii (Long Head) |
| Secondary | Brachialis, Brachioradialis |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Biceps Brachii (Long Head) (biceps)
Secondary Muscles
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Brachioradialis (biceps)
Stabilizer Muscles
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Trapezius (Upper) (back)
- Stabilizer Muscle Wrist Flexors (forearms)
Instructions
- Preparation: Stand between or facing double low pulleys. Grasp stirrups to each side, palms facing forward. Execution: Pull one stirrup up forward and upward toward shoulder while keeping elbow stationary. Return until arm is fully extended. Repeat on other arm, alternating between sides. Comments: When elbow is fully flexed, it can travel forward slightly, allowing forearm to be no more than vertical. This additional movement allows for relative release of tension in muscles between repetitions. Pulleys should not be too far apart. Also seemechanical analysis of arm curlandquestion regarding elbow position.
Alternative Exercises
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