Curl to the vertical pulley

Who I am
Joe Dispenza
@joedispenza
SOURCES CONSULTED:

wikipedia.org

Author and references

Synonyms

The Vertical Pulley Exercise Curl is also known as Vertical Pulley Biceps Curl, Vertical Pulley Arm Curl, Lat Machine Curl, Cable Curl, Cable Biceps

Type of Exercise

Vertical Pulley Curl is a one-joint exercise

variants

  • Supine grip barbell curl
  • Curl with supine dumbbells on an inclined bench

Curl to the vertical pulley: Execution

The starting position sees the athlete standing in front of the low pulley, in an upright position, with the knees slightly flexed, the step paria at the distance between the shoulders, the back in its position of strength, the shoulder blades adducted, the shoulders extended and adduced, the elbows extended. The handle is supine at shoulder width and the straight bar rests on the quadriceps. The wrists are straight or flexed, but never extended; if they are flexed, the contribution to elbow flexion is reduced by: superficial flexor of the fingers, radial flexor of the carpus, ulnar flexor of the carpus and long palmar. The execution consists in flexing the elbows taking care not to change the position of the rest of the body. The movement ends at the maximum level of flexion of the elbows. Flexing the shoulder is considered cheating as is helping by extending the knees or moving the pelvis under the bar. Athletes with a large waist circumference should start the movement with their shoulders more flexed than normal, to allow the bar to pass in front of the abdomen without having to flex the shoulders once the repetition has begun. By emphasizing the isometric contraction at the end of the concentric one, the involvement of the brachialis increases. Using a curved "v" bar and a supine / neutral grip increases the contribution of the brachioradialis to elbow flexion and reduces tension on the medial bundles of the long head of the brachial biceps, short supinator and long extensor of the thumb. such as supinators of the forearm.





Muscles involved in the vertical pulley curl exercise

Group 0


  • Brachial biceps
  • Brachioradiale
  • Brachialis
  • Long handheld
  • Superficial flexion of the fingers
  • Radial flexor of the carpus
  • Ulnar flexor of the carpus
Action
Elbow flexion
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