The key to incredible arm definition: a beginner’s guide to face away cable curls

Face away cable curls are an advanced biceps exercise that targets the long head of the biceps brachii muscle. This exercise is performed by standing in front of a cable machine with your back to the weight stack.

Here are the steps on how to do face away cable curls:

1. Attach a straight bar to the low pulley of a cable machine.
2. Stand in front of the machine with your feet shoulder-width apart and your knees slightly bent.
3. Grab the bar with an underhand grip, with your palms facing your body.
4. Step back until there is tension on the cable.
5. Keep your back straight and your core engaged.
6. Curl the bar up towards your shoulders, keeping your elbows close to your body.
7. Squeeze your biceps at the top of the movement.
8. Slowly lower the bar back to the starting position.
9. Repeat for 10-12 repetitions.

Benefits of Face Away Cable Curls

Face away cable curls offer several benefits, including:

• Increased biceps activation: The face away position helps to isolate the long head of the biceps, which is responsible for flexing the elbow and supinating the forearm.
• Improved range of motion: The cable machine allows for a full range of motion, which can help to increase muscle growth and strength.
• Reduced risk of injury: The face away position helps to reduce stress on the wrists and elbows, which can be beneficial for people with joint pain or injuries.
• Increased muscle mass: Face away cable curls can help to build muscle mass in the biceps, which can improve overall strength and appearance.

Variations of Face Away Cable Curls

There are several variations of face away cable curls that can be used to target different areas of the biceps.

• Hammer face away cable curls: This variation is performed with a neutral grip, with the palms facing each other. This variation targets the brachialis muscle, which is located on the inside of the upper arm.
• Incline face away cable curls: This variation is performed on an incline bench. This variation helps to increase the range of motion and target the upper chest.
• Decline face away cable curls: This variation is performed on a decline bench. This variation helps to increase the range of motion and target the lower chest.

Tips for Face Away Cable Curls

Here are some tips for getting the most out of face away cable curls:

• Use a weight that is challenging but allows you to maintain good form.
• Keep your back straight and your core engaged throughout the movement.
• Curl the bar up towards your shoulders, keeping your elbows close to your body.
• Squeeze your biceps at the top of the movement.
• Slowly lower the bar back to the starting position.
• Rest for 1-2 minutes between sets.
• Perform 2-3 sets of 10-12 repetitions.

Common Mistakes

Here are some common mistakes to avoid when performing face away cable curls:

• Using too much weight: Using too much weight can lead to poor form and increased risk of injury.
• Not keeping your back straight: Not keeping your back straight can put strain on your lower back.
• Not curling the bar up towards your shoulders: Not curling the bar up towards your shoulders can reduce the effectiveness of the exercise.
• Not squeezing your biceps at the top of the movement: Not squeezing your biceps at the top of the movement can reduce muscle activation.
• Lowering the bar too quickly: Lowering the bar too quickly can reduce muscle tension and make the exercise less effective.

Alternatives to Face Away Cable Curls

If you do not have access to a cable machine, there are several alternative exercises that you can do to target the biceps.

• Barbell curls: Barbell curls are a classic biceps exercise that can be performed with a barbell or dumbbells.
• Dumbbell curls: Dumbbell curls are another effective biceps exercise that can be performed with dumbbells.
• Incline dumbbell curls: Incline dumbbell curls are a variation of dumbbell curls that can help to target the upper chest.
• Concentration curls: Concentration curls are a great exercise for isolating the biceps.

Final Thoughts: Elevate Your Bicep Game with Face Away Cable Curls

Face away cable curls are a powerful exercise that can help you to build bigger, stronger biceps. By following the tips and instructions provided in this guide, you can master this exercise and take your bicep training to the next level.

Questions You May Have

Q: What is the difference between face away cable curls and regular cable curls?
A: Face away cable curls are performed with your back to the weight stack, while regular cable curls are performed with your face to the weight stack. This difference in positioning helps to isolate the long head of the biceps more effectively.

Q: How often should I do face away cable curls?
A: You can do face away cable curls 1-2 times per week as part of your bicep training routine.

Q: What is the best weight to use for face away cable curls?
A: The best weight to use is a weight that is challenging but allows you to maintain good form. Start with a weight that is 50-60% of your 1-rep max and adjust the weight as needed.