Hercules curl

Muscles worked: Upper arms
Upper arms
🔧 cable machine 🔄 Also works with resistance band ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Attach handles to the high pulleys. Stand centered, feet shoulder-width apart. With an underhand grip and arms extended, curl handles towards your head, flexing your elbows. Keep elbows stationary. Squeeze biceps at the top, then slowly lower to the starting position, controlling the weight.

Muscles Worked

Biceps

Tips

Keep elbows fixed to engage biceps. Control weight throughout the movement. Exhale on the curl, inhale on the return. Maintain straight wrists. Choose a weight for 8-12 reps with good form.

Similar exercises

Cable biceps curl Upper arms · 🔧 cable machine 1/10 Barbell wall curl Upper arms · 🔧 Barbell 2/10 Machine biceps curl Upper arms · 🔧 Machine 1/10 Preacher hammer curl Upper arms · 🔧 machine, dumbbell 2/10 Dumbbell hammer curl Upper arms, Forearms · 🔧 Dumbbells 2/10 Dumbbell preacher curl Upper arms · 🔧 Dumbbells, Preacher Curl Stand 2/10 Barbell biceps curl Upper arms · 🔧 Barbell 2/10 Dumbbell upper curl Upper arms · 🔧 Dumbbells 2/10
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