The Bicep Curl and Row Attachment is a cable machine accessory that will allow you to perform exercises that target the back and biceps. The attachment is compatible with cable machines, multi-gyms and functional trainers
What Grip Should You Use on a Bicep Curl Attachment?
The attachment has four knurled hand grip positions. Not only does this make it versatile for performing different exercises, but it also means that you can target specific muscles. Below are examples of exercises you can perform using the different hand grip positions.
What Exercises Can You Perform With a Bicep Curl and Row Attachment?
Close Grip Row
A close grip variation with your elbows tucked in close to your body favours the latissimus dorsi (lat) muscles. This can help to improve pull up strength.
• Connect the row attachment to the Cable Machine and adjust it to a low setting. Sit on the floor facing the machine.
• Lean forward slightly, grab the inner handle with both hands and with your arms fully extended. Ensure your back is straight, not rounded.
• Brace your core, pull your shoulder blades down and back, and sit tall with a neutral spine. Pull the cable towards your stomach whilst squeezing your shoulders together. Keep your elbows tucked in close to your body.
Wide Grip Row
This variation prioritises the muscles in the upper and mid-back such as the trapezius and rhomboids. Both the close and wide grip row also work the bicep and forearm muscles.
• Attach the row accessory to the cable machine, on a low setting. Sit on the floor facing the machine.
• Lean forward slightly, grab the wide grip handle with both hands, and sit upright with your arms fully extended. Ensure your back is straight.
• Bracing your core, pull your shoulder blades back and down. Sit tall with a neutral spine. Next, pull the cable towards your stomach keeping your elbows at a wider angle.
Bicep Curls
Bicep curls are a single-joint accessory movement that primarily work the short head of the biceps. You can use the angled inner grip to make the movement more comfortable.
• Connect the bicep attachment to the cable pulley and adjust it to knee height. Standing, face the machine and hold onto the angled inner grip with both hands.
• Brace your core and maintain a neutral spine as you bend at the elbows and curl the cable towards your chest.
• Lower the bicep curl attachment down and repeat the movement.
Hammer Curls
The hammer curl is a variation of the bicep curl that focuses on the long head of the biceps. It is also a great exercise for building strength in the forearm muscles.
• Connect the bicep attachment to the cable pulley, making sure it’s set to knee height. Stand facing the machine and hold onto the inner grip with both hands facing inwards.
• Brace your core and maintain a neutral spine. Bend at the elbows and curl the cable towards your chest.
• Lower the attachment down and repeat the movement.
The bicep curl and row attachment is a simple piece of equipment that can be used for various posterior chain exercises. It’s the perfect accessory for your cable machine to work your arms and back. Want even more gains? Check out our full range of Cable Attachments.
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