Pulley extended Biceps curl exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Pulley extended Biceps curl )

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Name of exercise  Resist elbow flx raised w/pulley
Other names of exercise Pulley extended Biceps curl
Description of exercise The pulley extended biceps curl exercise is a strength training exercise that targets the biceps muscles in the upper arms. It involves using a pulley machine with a cable and weight stack to perform the movement. To begin, stand facing the machine with your feet shoulder-width apart and grasp the handles with an underhand grip. Keeping your elbows close to your sides, slowly curl the handles towards your shoulders, contracting your biceps muscles. Hold for a second at the top before slowly lowering the handles back to the starting position. This exercise can be modified by adjusting the weight on the machine or using different grip positions to target different areas of the biceps.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Attach pulley to secure object at shoulder level.
  • Grasp handle in hand, palm up, arm straight as shown.
  • Support elbow with other arm.
  • Pull, bending at elbow.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Biceps
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Supination, Extension

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased bicep strength
  • Improved muscle definition
  • Enhanced grip strength
  • Increased range of motion
  • Engages stabilizer muscles
  • Can be modified for different fitness levels
  • Targets both long and short head of biceps
  • Can be done with free weights or resistance bands
  • Can help prevent injury by strengthening supporting muscles
  • Can be incorporated into full body workouts for efficiency

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Pulley extended Biceps curl exercise should be avoided if you have any pre-existing shoulder or elbow injuries. This exercise puts a lot of strain on these joints and can worsen any existing conditions. Additionally, if you have any pain or discomfort while performing the exercise, it is important to stop and consult a medical professional.It is also important to avoid this exercise if you are new to strength training or have not properly warmed up your muscles. The Pulley extended Biceps curl requires a strong and stable core, so if you have any core weakness or instability, it is best to avoid this exercise.Furthermore, if you are pregnant or have any medical conditions that may affect your ability to perform this exercise safely, it is important to consult with your doctor before attempting it. It is always better to err on the side of caution and choose a different exercise that will not put you at risk for injury.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use a weight that is appropriate for your strength level
  • Keep your back straight and core engaged
  • Avoid jerky or swinging movements
  • Use proper form and technique
  • Do not lock your elbows at the top of the movement
  • Keep your shoulders relaxed and down
  • Do not arch your back
  • Breathe consistently throughout the exercise
  • Do not overextend your arms at the bottom of the movement

    • Helpful in Diseases

  • Rotator cuff injury
  • Tennis elbow
  • Golfer’s elbow
  • Biceps tendinitis
  • Shoulder impingement
  • Carpal tunnel syndrome

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    Frequently asked questions

     

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