The cable concentration curl is another excellent variation because you can do it in so many different ways. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse They should move in sync with your head, neck and body during this exercise. Dr. Bailey is also an Anatomy and Physiology professor. However, there’s one disadvantage all free weight and cable biceps curl variations have that a machine doesn’t – gravity! Cable crunches are effective for toning your midsection, but require access to specialized equipment. Barbell Military Press. Bicep Curl to Overhead Press. Is this exercise as effective/ a good substitute for bicep curls given my situation? By xbigdaddybx in forum Sponsored Supplement Logs. , Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the As you curl up, keep your arms in the same overhead position as step three. Standing Barbell/Dumbbell Curl; 5 Triceps Exercise Swaps Rope Pushdowns alternatives. But because the cable is fixed along a certain path, it is less predictable than a free weight. Cable Bar Curl. Read more: The Proper Form for an Abdominal Crunch. For an alternative arm workout, check out this article and video for some sleeve-splitting exercises. Biceps And Triceps Back And Biceps Biceps Workout Gym Workouts Biceps Curl Workout Fitness Fitness Diet Health Fitness Cable Machine Workout. To do this, grab a single cable pulley attachment, stand facing away from the weight stack, and then perform your cable curls one … For taller lifters, I recommend them even more. Alternative Exercises One Arm Overhead Dumbbell Extension, Overhead Cable Extension, Overhead Dumbbell Extension. Sphinx Pose. Posted in Triceps, Triceps, Exercise Database, Video, At Home, Gym | Tagged Arms, Triceps, Exercise Demo, Barbell Overhead Triceps Extension | Leave a comment One way to add variety is to perform different exercises for the same muscle group. Complexes are pairs or groups of exercises that have been combined to create a new exercise. Windmill. Superman Exercise. You can perform a cable crunch alternative using dumbbells. . Seated Overhead Tricep Extensions - you can use a traditional barbell, but I find an EZ-bar takes stress off the elbows without taking stress off of the triceps. Perform 10 repetitions, working up to three sets in a row before increasing your dumbbell weight. During this cable crunch alternative exercise, your shoulders will be in a vulnerable position while you are holding weight. Classification. Chin Up. If you want to do this exercise, you will need a cable machine. For one, similar to the preacher … it's difficult because I've had injuries in the past and have a slight build. Barbell Bench Press 3 x 5 Lat Pull Down Machine 3 x 6-10 Alternating Sets A1/2: 2 x 6- 10 (This means: You do a Set of A1 > 1 minute rest > Set of A2 > 2 minute rest) A1: Overhead Shoulder Press A2: Seated Cable Row Barbell Squat 3 x 8 – 12 Handstand. Incorporating variety into your workout routine reduces mental boredom and physical plateaus. By mooki in forum Exercises Replies: 7 Last Post: 11-22-2013, 08:57 PM. Practice the movement with light dumbbells first, until you have safely mastered the technique. Cables also allow you to add weight safely to your exercise. If you don't have access to a cable machine, however, you can still reap the benefits of the cable crunch with a weighted crunch, using a pair of dumbbells. Alternative: Concentration curls, alternate incline dumbbell curl, lying cable curl, incline dumbbell curl; How to do Alternating Bicep Curls. Which Weight Machines Can Help Tighten My Lower Abs? WHAT ARE THE ALTERNATIVE METHODS OF PERFORMING OVERHEAD CABLE CURL? Live Lean TV Daily Exercises Use a raised surface, like a bench, because your arms will need to go lower than the rest of your body. Pull-ups will always be the best and most complete way to source an alternative to a lat pulldown when you need multiple grips like a close or wide grip. Besides hitting the biceps, the overhead cable curl also exercises the abs to a lesser extent. Incline Dumbbell Curl. When your shoulders are extended it increases your risk of injury, according to the Orthopaedic Research Institute of the University of New South Wales. Therefore, you’ll no longer be able to rely on help from your front delts. 2. 27. © 2021 Bodybuilding.com. The barbell curl is still an effective movement overall, but if you want to fully stress your biceps throughout the entire curling motion, a cable curl is the way to go. Article by Weight Training Guide. and Allow your elbows to bend slightly so that the dumbbell is below the bench. need an alternative to overhead cable curls for a well balanced bicep workout. Alternatives for Incline Dumbbell Curl targeting the same part of the body: Burpee. Concentration Curls Superman Exercise. 5. But dumbbells are more accessible. Perform a similar exercise as a cable crunch alternative using dumbbells, without leaving the comfort of your home. This exercise can be done as an intense exercise or moderate exercise. Spider Curls. I can lift any amount of weight with with the cables with seemingly no pain at all. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Aim for a weight that you can do three sets of 10 repetitions with. 4. Leaf Group Ltd. You can do both cables at once, or alternate between arms! The cable overhead curl exercise primarily targets the biceps muscles. Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy. The standing cable lateral raise was recommended because there is tension throughout the movement. Orthopaedic Research Institute of the University of New South Wales, Orthopaedic Research Institute of the University of New South Wales: "Shoulders", ExRx.net: "Cable Lying Crunch (on Stability Ball)", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. help picking an alternative exercise to leg curls and leg extensions. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. There is nothing particularly special about that number; it simply means that you are using enough weight for the exercise to be challenging but the weight is light enough that you can concentrate on form. Downward Dog. Sphinx Pose. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Powerlifting Workouts - Training Journals, Post Your Pictures and Introduce Yourself. Skullcrushers and overhead triceps presses … Raise your legs up, with your knees bent, so that your thighs are perpendicular to the floor and your knees are bent at a 90-degree angle. I can only curl very little weight as a result. Overhead Double Cable Curl The overhead double cable curl (AKA crucifix curl) is another great exercise for targeting the short head of the bicep. Crunches can also be harmful to your lower back, so if you have lower back problems you may want to avoid this exercise. Here’s a video of the standing overhead cable curl. The overhead cable curl is another cable curl variation that you can do to hit the biceps. You can do it similar to the seated variation or you can do the standing overhead cable curl. Therefore, if you have a shoulder injury, use lighter weight or no weight at all. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The Chin Up is the best alternative for the biceps. In addition to that, it also works the shoulders, serratus anterior, and back muscles. This exercise’s level of … A cable curl is essentially a standing dumbbell curl performed using the cable machine instead of dumbbells. Cable crunches are effective at stimulating your abs, but cable machines are big and expensive. Cable machines offer constant tension, giving standard free-weight moves (i.e. Dumbbell Fly Exercise Information. Reach your arms over your head so that your biceps are next to your ears. (Try cambered bar biceps curls paired with cambered bar overhead triceps extensions.) The one-arm overhead cable curl targets your brachialis, not your biceps brachii, which acts as a synergist, along with your brachioradialis. However, other cable curl exercises such as the standard cable curl is a great alternative that focuses on stabilization like overhead curls, except without the added stress to your joints as shown here: Furthermore, there are tons of good bicep curl alternatives. The Upside Down Chin Up exercise is a bodyweight alternative that targets the bicep in a similar way. Cable Cross Over. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. For those that cannot complete a standard pull-up be sure to use assistive strength bands or a supported pull-up machine. diagnosis or treatment. Curl up until your head and upper back are raised off of the bench. Seated Dumbbell Hammer Curl. You may as well perform this exercise by using only one arm at a time. It should not be Since most people will not have a cable crossover in their garage gym, I suggest replacing the crossover with dumbbell flyes or crossovers with resistance bands. Stand upright and hold a pair of dumbbells (weighing about 20-45 lbs) with neutral grip at arm’s length by your sides. As I don't want my biceps to fall behind, obviously, I felt I had two choices. Overhead Press. And the cable biceps curl is super effective. Sure, the lying cable curl is performed with a cable instead of a free weight, and it's also performed while lying supine on the floor instead of standing upright. Barbell Military Press. Synergists:Biceps Brachii (especially the short head), Brachioradialis By lifting your arms up high during this exercise your biceps are isolated. Over time, you can decrease the weight if you want to do more sets and repetitions or increase the weight to make the exercise more challenging. All rights reserved. Having a list of alternative moves in your arsenal is key during peak hours at the gym. Henry is a freelance writer and personal trainer living in New York City. For example, barbell front squats into an overhead press are called thrusters while a squat followed by a push-up and a squat jump are called burpees. used as a substitute for professional medical advice, I may not get mistaken for Ronnie Coleman at the airport, but my 18¼" upper arm circumference is definitely bigger than the average Joe's and I don't perform any direct biceps curls. EXERCISE10 Overhead Cable Curl. The material appearing on LIVESTRONG.COM is for educational use only. Bicycle Crunches. The advantage of using cables is that they are constantly providing tension because they can pull in different directions than free weights, which can only pull down. WHAT IS THE DIFFICULTY LEVEL OF PERFORMING OVERHEAD CABLE CURL? high rep curls or overhead/horizontal cable curls (see pic). Cable crunches are safe and effective, making them a mainstay exercise at the gym. advertisements are served by third party advertising companies. Dumbbell crunches are a great alternative for cable crunches. If you’re looking for a lift similar to overhead triceps cable curls that uses free weights, an effective option is the dumbbell triceps curl. At this time, however, I cannot maintain proper form even on the lowest weight. Spider curls are incredible for building huge biceps. Overhead Press. StrongLifts 5×5 Alternative Workout for Beginner – Day 1 – Full Body Starting with Upper. You can find out more about him by visiting his website: henryhalse.com. As mentioned above, this is an easy exercise that you can do to define your arm muscles. Use of this web site constitutes acceptance of the LIVESTRONG.COM Doing more reps makes the overhead cable curl an intense exercise. Supersets and drop sets are easy with cables. Classification. Overhead high cable curls place a heavy emphasis on stabilization and control. With proper form, you can recreate the constant resistance on your abs that a cable machine provides for an equally challenging ab workout with this cable crunch alternative. Privacy Policy Lie on your back on a bench and a dumbbell in each hand. Perform dumbbell crunches on a weight bench. Bicep Stretch. Read more: Which Weight Machines Can Help Tighten My Lower Abs? However, when you look at how the lying cable curl places force across the biceps and elbow joints, it … This is a great way to practice your front double biceps pose as you train. Cable Cross Over. 2021 Overhead Tricep Press vs. Skullcrushers. Bicycle Crunches. Terms of Use Here’s a quick biomechanics lesson: Copyright Policy Alternatives for Cable Bar Curl targeting the same part of the body: Burpee. Weighted chins are more effective than any kind of curls to stimulate the biceps. Preacher Curl Machine. No need to fret — if you can’t seem to get on a bench press, or if you don’t have access to a barbell and plates, there are plenty of alternatives that will provide many of the same benefits. Step 1 Lying back on a bench with dumbbells in each hand, your arms fully extended overhead. Windmill. Cable Curl. 3. Alternative Names: Dumbbell chest fly, flat dumbbell fly, flat bench dumbbell fly, lying dumbbell fly Type: Strength Experience Level: Beginner Equipment: Dumbbells Muscles Targeted: Chest, shoulders, triceps Mechanics: Isolation Average Number of Sets: 3-4 with 8-12 reps each Variations: Incline, reverse, rear delt, standing, decline, underhand dumbbell fly Chin Up. Biceps curls with free weights are super effective at building up your guns, which is why we use them as staple exercises in our arm building programs. Alternatives to Cable Crossover Flyes (Chest) Much like the pec deck only 100 times better, this movement is similar to dumbbell flyes, and Arnold swears the key to a big chest is flyes. Perform a crunch from this position, curling your head, shoulders, and neck off of the bench and rolling up towards your knees. 1. biceps curls) a new twist and feel. xBigDaddyBx has the SERUM to THRUST into Alpha. any of the products or services that are advertised on the web site. Barbell/Dumbell Preacher Curls: Upside Down Chin Up: The Preacher Curl flexes the humerous which puts your bicep in a slightly different position then the traditional curl. She is a former American College of Sports Medicine certified personal trainer and currently works as a Level 1 CrossFit coach. Copyright © Type(s) Strength, Isolated, Weightlifting: Muscles Worked: Biceps Brachii, Forearm Muscles: Downward Dog. And video for some sleeve-splitting exercises alternative moves in your arsenal is key during peak at... 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