WEBVTT 1 00:00:00.685 --> 00:00:02.745 So if we're going to be training the long head 2 00:00:02.745 --> 00:00:05.825 of the biceps in its lengthened position, we're going 3 00:00:05.825 --> 00:00:08.465 to be an scapular plane starting 4 00:00:08.465 --> 00:00:10.145 with our neutral shoulder position. 5 00:00:10.205 --> 00:00:11.625 So not overly protracted 6 00:00:11.625 --> 00:00:13.825 or trying to retract, kinda right in the middle. 7 00:00:14.245 --> 00:00:16.585 And then whatever external rotation you have in 8 00:00:16.585 --> 00:00:19.985 that position before wanting to move your shoulder around. 9 00:00:20.445 --> 00:00:24.545 And then looking at that arm path, that is what we're trying 10 00:00:24.545 --> 00:00:26.625 to line up with our pulley and cable. 11 00:00:26.725 --> 00:00:28.825 So if I'm setting up, I need that pulley 12 00:00:29.125 --> 00:00:33.135 and cable directly behind where that arm is. 13 00:00:33.135 --> 00:00:36.435 And you'll notice it's not straight behind me. 14 00:00:36.435 --> 00:00:39.955 This way I am curling like out to the side, which means 15 00:00:39.955 --> 00:00:42.715 that if I were to follow that line, that pulley 16 00:00:42.935 --> 00:00:46.355 and cable are going to need to be going behind me this way, 17 00:00:46.615 --> 00:00:48.715 not straight back this way. 18 00:00:49.375 --> 00:00:50.955 So if I'm going to get in here 19 00:00:52.335 --> 00:00:55.515 and grab my cable, I can, you know, if you need 20 00:00:55.515 --> 00:00:57.675 to do a little test here, you can deload with this hand, 21 00:00:57.675 --> 00:00:58.795 kind of find your position. 22 00:01:00.385 --> 00:01:03.035 Okay? That's the point. So if I need to add a little bit 23 00:01:03.035 --> 00:01:06.555 of load here at the bottom, I'm going to step in the line 24 00:01:06.655 --> 00:01:09.395 of my arm out this way so that 25 00:01:09.395 --> 00:01:11.315 that cable is pulling behind me. 26 00:01:11.335 --> 00:01:15.835 So I'm gonna rotate here is now pulling in towards my body, 27 00:01:16.065 --> 00:01:17.875 keeping me in that scapular plane. 28 00:01:18.535 --> 00:01:20.395 It is not, I get in this plane 29 00:01:20.415 --> 00:01:23.955 and then I start doing a regular cable curl, right? 30 00:01:24.095 --> 00:01:28.435 So finding that position, noticing a line that that needs 31 00:01:28.435 --> 00:01:29.955 to be in stepping slightly away 32 00:01:30.175 --> 00:01:32.115 and that's gonna get me a little bit more load in 33 00:01:32.115 --> 00:01:33.275 that lengthened position. 34 00:01:34.055 --> 00:01:37.595 Now we're not going to be able to really overload this 35 00:01:37.775 --> 00:01:39.955 as much as some other exercises 36 00:01:40.385 --> 00:01:43.275 because we don't really have much arm support. 37 00:01:43.575 --> 00:01:44.995 You have a little bit 'cause it's kind 38 00:01:44.995 --> 00:01:46.595 of pushing you back into your torso, 39 00:01:46.775 --> 00:01:49.395 but it's not nearly the same is if you had, you know, a pad 40 00:01:49.395 --> 00:01:51.595 or something keeping your arm stable. 41 00:01:51.935 --> 00:01:53.755 And the reason that is a challenge is 42 00:01:53.755 --> 00:01:55.475 because when we're curling this weight, 43 00:01:55.975 --> 00:01:59.395 our biceps are basically managing the moment arm from here 44 00:01:59.575 --> 00:02:02.275 to the, the load essentially in your hand. 45 00:02:03.245 --> 00:02:05.815 Your shoulder is managing the entire length 46 00:02:05.815 --> 00:02:07.735 of your arm relative to where 47 00:02:07.735 --> 00:02:08.815 that resistance is coming from. 48 00:02:08.815 --> 00:02:10.575 So it's actually gonna have to resist a lot more, 49 00:02:10.975 --> 00:02:13.615 re a lot more load compared to your biceps, 50 00:02:13.785 --> 00:02:15.895 which is why doing, you know, a cable curl here 51 00:02:15.895 --> 00:02:17.695 with the pulley straight back at the bottom 52 00:02:18.315 --> 00:02:21.135 is nearly impossible with any significant amount of load 53 00:02:21.135 --> 00:02:22.655 because you're having to do, you know, 54 00:02:22.715 --> 00:02:25.095 an anterior del is Medtronic basically 55 00:02:25.095 --> 00:02:26.135 to hold your arm in place. 56 00:02:27.105 --> 00:02:29.085 So you really wanna overload this, 57 00:02:29.105 --> 00:02:31.765 do something like the incline preacher curl 58 00:02:32.025 --> 00:02:33.205 or set up a bench 59 00:02:33.205 --> 00:02:35.885 or some way that you can actually have a physical brace on 60 00:02:35.885 --> 00:02:39.285 your arm when setting up for a little more length and bias. 61 00:02:39.985 --> 00:02:42.605 Now you can either, like I did in the example, 62 00:02:42.915 --> 00:02:45.045 walk slightly away to get a little bit more load down there, 63 00:02:45.265 --> 00:02:47.165 rather than just being straight up above 64 00:02:47.165 --> 00:02:48.405 and having, you know, next 65 00:02:48.525 --> 00:02:51.125 to no resistance in that length and position. 66 00:02:51.275 --> 00:02:54.365 We'd want to step away, find a way to add a little bit, 67 00:02:54.365 --> 00:02:56.765 and then have it drop off perhaps a bit 68 00:02:56.825 --> 00:02:58.365 as we go towards the short position. 69 00:02:58.865 --> 00:03:01.815 So, so common mistakes with this, like I mentioned 70 00:03:01.815 --> 00:03:03.975 before, is either getting this way 71 00:03:03.995 --> 00:03:05.935 and setting up with the cable straight behind you. 72 00:03:06.275 --> 00:03:08.535 But the other one you'll see is as you start to get tired, 73 00:03:08.875 --> 00:03:10.375 you'll start turning it into 74 00:03:11.735 --> 00:03:13.495 a sagittal plain curl once again. 75 00:03:13.495 --> 00:03:15.535 So shifting the bias away from the tissue 76 00:03:15.885 --> 00:03:17.735 that we're actually trying to emphasize 77 00:03:18.085 --> 00:03:19.575 with this particular exercise.