Extended curl with low pulley: for whom, why? The interest of the pulley, thanks to its system by cables, is to exert a continuous tension on the muscles to work. The lengthened curl is particularly recommended for the people suffering from the back.
The extended curl, a so-called finishing exercise, is to be performed at the end of the session.
Which muscles are involved in the extended curl?
Two muscles mainly used:
It allows to isolate the biceps but also targets the anterior brachial and, to a lesser extent, the brachio-radial (supinator long) and finally the flexors of the forearms and fingers.
It is more interesting in practice, more "real" than its counterpart in standing, where you can help your lumbar.
The practitioner will also feel a more intense burning sensation.
How to do the exercise?
A simple exercise to perform... with a minimum of precautions
Are you ready? Let's get started!
After warming up, place a mat on the floor. Lie down perpendicular to the pulley with your feet on the floor. Then grab the bar by supinationTake the bicep curl, shoulder width apart, and bring it towards your chest while bending your elbows. Perform the biceps flexions while exhaling, while limiting the movement of the elbows.
The difficulty consists in counterbalancing the movement of the weights in the downward phase, so as not to tighten the arms suddenly and risk damaging the tendons. In addition, take care to also place the shoulders on the ground.
Tips
- Like the shoulders, the elbows can be kept on the ground, although this restricts the range of motion even more.
- Practitioners suffering from valgus (deviation of the forearm from the axis of the arm) may opt for an E-Z bar instead of a straight one.
- Concerning the position to adopt the exercise can be done in pronationThis puts more strain on the forearms.
Variants
- You can do the same exercise in pronation, but you will use your forearms more.
- unilateral low pulley curl - allows you to focus on one-handed work
- elongated curl with high pulley (back to the pulley) - the brachialis is more solicited than the two portions of the biceps; a rope can be used in addition, which makes it possible to carry out a rotation of the hands and to work the brachioradialis
- standing pulley curl - can cause back pain if not done properly
- bar curl - a must for strength and volume
- Dumbbell curl - also watch out for the back!
This exercise is available in the following program:
Supplementary article :
