Muscle Ventures Video Analysis

In this exercise analysis (Quicktime, 7.3 MB; Google video, no download), Nancy Arnold and I (Bud) demonstrate a reverse curl on the Free Motion Biceps machine. This is a good exercise for working the biceps through an extended range of motion. The cable system also allows you to adopt a form that suits your build. As can be seen in the photo strip on the left, Nancy and I perform slightly different movements to accommodate our differences in build.

To perform the exercise, choose an appropriate weight as we show at the start of the video. Next, face away from the machine and back up to where you can pick up the cable handles. I usually then step forward onto the bench and move my arms into the fully contracted upright position shown in Photos 2 and 4 on the left. When the weight gets really heavy (over 60 lbs. in my case), you may have to lean forward slightly to keep the stack from pulling you over backwards.

The exercise movement is a standard curl. You start in the down position illustrated in Photos 1 & 3. You then contract your biceps fully to complete the movement, Photos 2 & 4.

The are two major cheats in this exercise. One is to engage your deltoids to gain momentum and assist your biceps. This cheat reveals itself by too much swing in the elbows. To guard against it, keep your elbows as stationery as possible. The deltoids are a stabilizer for this exercise but otherwise not a component.

The second cheat is to rock your body to gain momentum. This one particularly comes out as the weight gets heavier. The cure is again to hold your torso as steady as possible.

Additional Links

Most demonstrations of the cable biceps curl show the standard version which is executed like a barbell curl, just with a pulley attached. The version demonstrated here is more like a decline dumbbell curl which also uses the deltoids for stabilization.

The variety of exercises that you can perform on the Free Motion Cable Crossover machine is endless. The forward lunge with tricep exension that we examine in this video analysis (Quicktime, 11.1 MB) is just one of many. It focuses on the triceps and legs. However, do not overlook this exercise's ability to strengthen the core as it is truly a full body exercise.

To set up the cable cross for the lunge with triceps extension, just raise the arms to the full vertical position. This exercise takes two separate exercises and combine them in a coordinated fashion. Let's start with the lunge. Bud Gibson and I (Nancy) demonstrate the finish position of a properly executed lunge in photos 2 and 4 in the strip at left.

As we demonstrate, a lunge that is executed properly requires a split stance (one foot in front of the other) that is wide enough to protect the front knee when you lower your body towards the ground. Ideally, your front knee should stay in line with your ankle when you are in the low position (Bud's knee is slightly to the side in Photo 2; coordinating all these steps is hard). You do not want your knee in front of your toes when in the low position as this can cause unnecessary stress on the joint. You should remain on the ball of your back foot at all times. Although this requires more balance it will allow you to bend your back knee and lower it towards the floor. Toes on both feet should be facing forward throughout the exercise.

Your torso should remain upright through the duration of the movement. This requires the abs to stabilize and increases the difficulty of the exercise.

Now let's look at arm position. As you can see in photos 1 and 3 in the strip at left, the overhead tricep begins with elbows at ear level. Your upper arm should remain steady through the exercise. When you extend the arm all movement occurs at the elbow joint as you flex the tricep.

Now, let's put the two together. As you can see from the video and the strip of photos at left, we are adding a step to our lunge. This also increases the difficulty of the exercise. As we lunge forward we simultaneously extend our arms to incorporate the tricep. Make sure to squeeze the tricep when the arm is fully extended. As we step back into the fully upright position we bend the arm at the elbow. As stated earlier the upper arm remains steady. This ensures that the tricep is not getting any help from the shoulders or lats.

Additional Links

For additional tricep variations visit Bodybuilding.com and additional information on lunging can be found here.

The Freemotion cable cross machine is a very versatile cable pulley machine.  It is very effective for rear delt flyes because it allows you to cross your hands at the finish while still maintaining tension, thus providing a range of motion exceeding that of dumbbell flyes.

To prepare for rear delt flyes on the Freemotion cable cross, set the arms of the machine to 5 or 6, depending on your height.  Then, set a light weight, about 5 lbs. less than you would do on the dumbbells version of the exercise.  Finally stand facing the machine, about 12 inches back from the arms and grasp the cable handle of the machine arm opposite each hand.

The start position for this exercise varies from hands slightly crossed in front of you to hands crossed all the way to the elbows in front of you.  You then move your hands back with your arms straight in a flye motion until they have extended behind your back.  After that, you return through the same range of motion to the start position.  Throughout the exercise, your knees should be slightly bent.

My training partner, Nancy Arnold, and I (Bud) show two different variants of the exercise in our video analysis below, starting with arms crossed fully to the elbows and starting with arms only slightly crossed.  There are two major form breaks possible in the exercise.  The first is to rear back from your lower back to gain momentum.  The second is to not bend your knees slightly, making it possible to pivot back from your feet and gain momentum.

In each analysis, we show several reps of the exercise to illustrate how form evolves as fatigue sets in and illustrate what to do when there are form breaks. 

Bud (Quicktime, 3.2 MB; WMV, 3.9 MB)

Nancy (Quicktime, 4.3 MB; WMV 5.2 MB) 

Nancy does not cross her arms to the extent I do at the start of the exercise.  However, her long arms allow her an extensive range of motion, and she extends her hands well back with her arms straight.  Her form starts to fade toward the end of the set, so she drops weight.