Also known as the Curl vis-Ã -vis, this is a flagship exercise for gyms to build biceps. Even though it is quite restrictive because it requires a facing machine, it is a very good exercise for building up the short and long portions of the biceps! The Facing Pulley Curl is an excellent exercise to have an optimal congestion.
What part of the body is working with this exercise?
With the Facing Curl, you mainly target your biceps (biceps brachii) which are faced with a long extension, your anterior brachialis and the long supinator, with the help of the pronator ring.
Your forearms are also secondarily recruited for the proper execution of this exercise.
With which material should this exercise be carried out?
In the gym or at home, you'll need a face-to-face weight machine, recognizable by its large size and two separate, identical stations, with an exercise area in the center. Check to see if the same number of weights are available on each side, then add more if necessary using the weight control. Next, check for the presence of pulleys. They are essential to the execution of this exercise. You should have one on each side at the same height. You are ready to go!
How to perform the biceps pulley exercise?
After having realized your warm-upsPlace yourself in the center of the machine facing each other at equal distance from the two pulleys. You must place the pulleys as high as possible to work your biceps. Set them so that they are 30cm from the top of your shoulders. Keep your body straight and do not use your back when performing the movements.
Grab each handle palm up (supine), and stand at equal distance from both weight stations, in the center of the machine, with your back straight. Bend your arms slightly before starting your first repetition on each side, at the height that is most comfortable for you. Bend your arms slightly before starting your first repetition on each side, at the height that is most comfortable for you.
Do your first repetition by bending your elbows until the handles reach the front of your head for a few seconds and then slowly return to the starting position.
Don't go too fast, pause between reps, and do 12 per set to start.
The execution of the movements is the key to this exercise. Only your front arms should move in order to recruit your biceps to the maximum.
With the pulleys, you will be in continuous tension throughout the exercise. Be careful not to put too heavy a load on your pulleys.
Variant
- If you don't have a pulley machine to perform the biceps pulley, opt to do this exercise using rubber bands wrapped around some kind of support. On the other hand, you will not have any weight but the tension of the rubber band will make you work a minimum
You will find this exercise in the following weight training program:
Additional article on the subject:
