So if we're going to be training the long head
of the biceps in its lengthened position, we're going
to be an scapular plane starting
with our neutral shoulder position.
So not overly protracted
or trying to retract, kinda right in the middle.
And then whatever external rotation you have in
that position before wanting to move your shoulder around.
And then looking at that arm path, that is what we're trying
to line up with our pulley and cable.
So if I'm setting up, I need that pulley
and cable directly behind where that arm is.
And you'll notice it's not straight behind me.
This way I am curling like out to the side, which means
that if I were to follow that line, that pulley
and cable are going to need to be going behind me this way,
not straight back this way.
So if I'm going to get in here
and grab my cable, I can, you know, if you need
to do a little test here, you can deload with this hand,
kind of find your position.
Okay? That's the point. So if I need to add a little bit
of load here at the bottom, I'm going to step in the line
of my arm out this way so that
that cable is pulling behind me.
So I'm gonna rotate here is now pulling in towards my body,
keeping me in that scapular plane.
It is not, I get in this plane
and then I start doing a regular cable curl, right?
So finding that position, noticing a line that that needs
to be in stepping slightly away
and that's gonna get me a little bit more load in
that lengthened position.
Now we're not going to be able to really overload this
as much as some other exercises
because we don't really have much arm support.
You have a little bit 'cause it's kind
of pushing you back into your torso,
but it's not nearly the same is if you had, you know, a pad
or something keeping your arm stable.
And the reason that is a challenge is
because when we're curling this weight,
our biceps are basically managing the moment arm from here
to the, the load essentially in your hand.
Your shoulder is managing the entire length
of your arm relative to where
that resistance is coming from.
So it's actually gonna have to resist a lot more,
re a lot more load compared to your biceps,
which is why doing, you know, a cable curl here
with the pulley straight back at the bottom
is nearly impossible with any significant amount of load
because you're having to do, you know,
an anterior del is Medtronic basically
to hold your arm in place.
So you really wanna overload this,
do something like the incline preacher curl
or set up a bench
or some way that you can actually have a physical brace on
your arm when setting up for a little more length and bias.
Now you can either, like I did in the example,
walk slightly away to get a little bit more load down there,
rather than just being straight up above
and having, you know, next
to no resistance in that length and position.
We'd want to step away, find a way to add a little bit,
and then have it drop off perhaps a bit
as we go towards the short position.
So, so common mistakes with this, like I mentioned
before, is either getting this way
and setting up with the cable straight behind you.
But the other one you'll see is as you start to get tired,
you'll start turning it into
a sagittal plain curl once again.
So shifting the bias away from the tissue
that we're actually trying to emphasize
with this particular exercise.