JT Highpulley Curls

Clavicle Scapula Ribs

Clavicle Scapula Sternum Rib

Pectoralis major

VARIATION

One-handed execution

Stand between the pulleys with the arms outstretched in a "cross" and grasp the handles of the high pulleys with an underhand grip:

• Inhale and bend the elbows to bring the hands toward the body. Exhale at the end of the movement.

This exercise, which is most often performed as a cool-down at the end of an arm session, focuses the work on the short head of the biceps brachii, which has been stretched and put under tension in the "cross" start-up position.

This exercise also contracts the monoarticular brachialis elbow flexor.

Perform this exercise with light weights so that you can concentrate and feel the contraction at the inside of the biceps brachii. Sets of high reps provide the best results.

Flexor dlgitorum superficialis

VARIATION

One-handed execution

Flexor carpi ulnaris Palmaris longus

Clavicle Scapula Sternum Rib

Pectoralis major

Ulna

Radius Humerus Brachialis

Biceps brachii

Flexor carpi radialis

Aponeurotic expansion of biceps brachii

Triceps brachii, medial head

Brachialis

Triceps brachii, long head Coracobrachialis Teres major

Serratus anterior

Phalanx Metacarpal

Radius

Humerus

Biceps brachii tendon, partially wrapped around the radius

Metacarpal Carpal

Phalanx Radius Ulna

8iceps brachii tendon, partially wrapped around the radius

When the hand is pronated, the distal tendon of the biceps brachii muscle is partially wrapped around the radius.

When the biceps brachii contracts, the force placed on its distal tendon causes the radius to pivot on its axis, bringing the hand into supination.

8iceps brachii tendon, partially wrapped around the radius

Phalanx Radius Ulna

Phalanx Metacarpal

Radius

Biceps brachii tendon, partially wrapped around the radius

Metacarpal Carpal

Humerus

Extensor carpi ulnaris

Fiexor digltorum superficialis

Extensor carpi ulnaris

Fiexor digltorum superficialis

Biceps brachii

Triceps brachii, long head

Comment: In addition to its role as a forearm flexor, the biceps brachii is the most powerful supinator.

Omohyoid

Sternohyoid

1st rib

Clavicle

Acromion

Coracoid process

Scapula

Sternocleidomastoid

Scalenes Trapezius Pectoralls major Deltoid \

Biceps brachii

Biceps brachii

Triceps brachii, lateral head, Brachialis

Pronator teres. Brachioradlalls. Biceps brachii, aponeurosis. Flexor carpi radialis. Flexor carpi ulnarls, Palmarls longus-Extensor carpi radialis longus^

Sternum Costal cartilages Biceps brachii Brachialis

Biceps brachii, tendon Floating ribs

Lumbar vertebra

Os coxa

Extensor carpi radialis brevis' Flexor pollicis longus

Flexor digitorum superficialis

THE MOVEMENT

Stand with the back straight, grasping the barbell with an underhand grip and hands slightly wider than shoulder-width apart:

• Inhale and raise the barbell by bending the elbows, taking care to stabilize the torso and spine by isometrically contracting the gluteal muscles, abdominal muscles, and spinal muscles.

• Exhale at the end of the movement. This exercise mainly contracts the biceps brachii, brachialis, and, to a lesser degree, the brachioradialis, pronator teres, and the wrist flexor group.

Variations: Vary the width of the grip to work different parts of the muscle more intensely:

• Placing the hands farther apart isolates the short head of the biceps brachii.

• Placing the hands closer together isolates the long head of the biceps brachii.

Raising both elbows after they are flexed increases the contraction of the biceps brachii and contracts the anterior deltoid. To make the exercise more difficult, perform the movement with the back against a wall so that the shoulder blades don't move. You can lift more weight and gain strength by leaning the torso back while lifting the bar; however, to prevent injury, this reguires good technique and well-developed abdominal and lumbar muscles.

BRACHIALIS MUSCLE

j Clavicle

Coracoid process I Acromion

Head of humerus Greater tubercle

Lesser tubercle

Bicipital groove

Brachialis

Brachialis, tendon

BARBELL CURLS

[Tl Narrow grip

Mainly works the long head of the biceps brachii. [2] Wide grip

Mainly works the short head of the biceps brachii.

Radius

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