When it comes to arm workouts, spider curls are one of the most effective exercises for building muscle. This puts less stress on your joints for safer sets and reps. “Using a series of pulleys means you’re less likely to get hurt as you don’t directly push or pull against the force of gravity,” explains Sims. “Cables are a lot more fluid and smooth than free weights,” says Sims. They’re also marginally easier to microload with fractional plates. So since barbells require the most work from your stabilizer muscles, it follows that barbell curls are superior to cable curls for gaining brute strength in the gym. Are cable curls better than barbell curls?Ĭable curls elicit a more powerful muscle pump than dumbbells because they provide your biceps with constant tension. By making two simple changes – one in elbow position and the other in bar path, the physics of the exercise change. Invented decades ago by the late great bodybuilding trainer Vince “The Iron Guru” Gironda, this is an ultra-strict curl variation. That’s exactly the case with the “body drag” curl. And the way your elbow travels behind your body activates the outer bicep. Drag curls target the inner bicep with an underhand grip. And the long head is the outer bicep that peak shape when flexed. Drag Curls Muscles Worked The short head is the inner bicep that gives overall size and thickness.
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