{"id":5592,"date":"2026-10-17T14:14:52","date_gmt":"2026-10-17T12:14:52","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=5592"},"modified":"2026-10-17T21:03:26","modified_gmt":"2026-10-17T19:03:26","slug":"curl-de-biceps-en-polea","status":"publish","type":"uebung","link":"https:\/\/training.fit\/es\/ejercicio\/curl-de-biceps-en-polea\/","title":{"rendered":"Curl de b\u00edceps en polea"},"content":{"rendered":"<p>El curl de b\u00edceps en polea es una alternativa popular al <a href=\"https:\/\/training.fit\/es\/?post_type=uebung&amp;p=5589\">curl con mancuernas<\/a>. Tambi\u00e9n mueves el peso flexionando y extendiendo los codos. La polea gu\u00eda m\u00e1s el movimiento que los pesos libres, aunque no lo limita tanto como una m\u00e1quina de curl.<\/p>\n<p>Una de sus principales ventajas es que puedes utilizar distintos agarres. Esto te permite variar el ejercicio y la forma de realizar el movimiento.<\/p>\n<p>Como alternativa a la polea baja, puedes hacer el <a href=\"https:\/\/training.fit\/es\/?post_type=uebung&amp;p=5911\">curl en polea alta<\/a>. Para repartir la carga de forma uniforme, esta variante se realiza mejor entre las dos columnas de una estaci\u00f3n de poleas.<\/p>\n<p>A continuaci\u00f3n se describe la versi\u00f3n habitual con una barra recta; tambi\u00e9n puedes usar una cuerda o una barra EZ.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Ejecucion_correcta\">Ejecuci\u00f3n correcta<\/span><\/h2>\n<p>El curl en polea es popular tanto por sus distintos agarres como por la tensi\u00f3n constante que mantiene sobre los brazos. En un estudio que compar\u00f3 curls y press en polea y en m\u00e1quinas con pila de peso, la polea permiti\u00f3 adem\u00e1s un <a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2017\/02000\/Differences_in_Muscle_Activation_and_Kinematics.5.aspx\" target=\"_blank\" rel=\"noopener\">mayor recorrido<\/a><span id='quelle-1-5592' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/es\/ejercicio\/curl-de-biceps-en-polea\/#quelle-bottom-1-5592' ><sup>[1]<\/sup><\/a><\/span>.<\/p>\n<p>Puedes considerarlo un sustituto de los ejercicios en m\u00e1quina y un complemento del curl con mancuernas.<\/p>\n<p>Esa tensi\u00f3n constante tambi\u00e9n resulta \u00fatil para terminar de trabajar los m\u00fasculos despu\u00e9s de entrenar con pesos libres. Para ello, puedes elegir una carga bastante m\u00e1s ligera y realizar el movimiento de forma m\u00e1s lenta y controlada de lo habitual.<\/p>\n<p>Tambi\u00e9n puedes hacer curls isom\u00e9tricos en la polea. Flexiona el brazo y, al bajarlo, mantenlo quieto unos instantes en distintas posiciones.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Video_explicativo\">V\u00eddeo explicativo<\/span><\/h3>\n<div class=\"video-meta\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FNFzTWp2qpiE%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/NFzTWp2qpiE\" \/><meta itemprop=\"duration\" content=\"PT2M\" \/><meta itemprop=\"uploadDate\" content=\"2019-03-08T00:27:27Z\" \/><meta itemprop=\"name\" content=\"How To Do Cable Bicep Curls - Full Video Tutorial and Step-by-Step Guide\" \/><meta itemprop=\"description\" content=\"Get our Fit Father 30-Day Fat Loss Program here \u2192 https:\/\/bit.ly\/ff30x-yt-long-cable-curls Get our Fit Father Old School Muscle Building Program here \u2192 https:\/\/www.fitfatherproject.com\/youtube-osm-program Get Your Fit Father Super Fuel Here \u2192 https:\/\/www.fitfatherproject.com\/super-fuel Join the 30-Day Women&#039;s Program here \u2192 http:\/\/bit.ly\/fm30x-program Subscribe to our channel here \u2192 https:\/\/goo.gl\/wxghQ5 Our free resources: Get your FREE 1-Week Plan, sent to your email: https:\/\/bit.ly\/plan-yt-long-cable-curls 5 Best Muscle Building Exercises \u2192 https:\/\/www.fitfatherproject.com\/youtube-5-muscle-builder-optin 1-Day Weight Loss Meal Plan \u2192 https:\/\/www.fitfatherproject.com\/youtube-1-dmp-optin 24-Min Fat Burning Workout \u2192 https:\/\/www.fitfatherproject.com\/youtube-24-min-optin The cable bicep curl is a great bicep exercise as the cable allows constant tension on the bicep throughout the entire exercise, unlike dumbbells or barbells. The effect of this constant tension is a longer contraction time on the muscle, which basically makes the exercise a whole lot harder. With this in mind, you should make sure you start with a slightly lower weight than a normal barbell or dumbbell curl. As with all bicep exercises, your main points to think about are squeezing the heck out of the bar and attempting to supinate the hand. I say attempt, as you will not actually be able to do this, but you can press your pinky finger into the bar like you are trying to twist your hand. As it is a standing exercise, you should also make sure you have an upright posture, a wide athletic stance and you are holding the bar\/handle with a shoulder-width grip. Take a look at our video tutorial below to see the fine form points of this exercise, and if you need something to print off and take to the gym, you can find our step-by-step exercise technique below. How To Do Cable Bicep Curls \u2013 Step-by-Step Technique - Step 1: Start in front of the cable in a wide stance, holding the bar\/handle with a strong, shoulder-width grip. Breathe in. - Step 2: Breathing out, slowly curl the handle up towards your shoulders, squeezing it as hard as you can and keeping your upper arms tight to your side. - Step 3: At the top of the movement, contract your bicep and hold for a second. - Step 4: Breathe in as you slowly lower the handle back to the start point, flexing your triceps at the bottom to pre-stretch the biceps. ** Pro Tip #1: We recommend you start with 2 sets of 10-15 reps. ** Pro Tip #2: We recommend using a lower weight when you first try this exercise as the constant tension of the cable will make it more difficult than a standard bicep curl. If you want to start putting on muscle TODAY, check out our Fit Father Old School Muscle Building Program at \u2192 https:\/\/www.fitfatherproject.com\/youtube-osm-program If you feel your lifestyle could use an improvement, then check out our FF30X 30-Day Transformation Program at \u2192 https:\/\/www.fitfatherproject.com\/youtube-ff30x-program Your friends here at the FFP, -Dr. Balduzzi + The Men&#039;s Health Experts @ The Fit Father Project **Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.\"><div class=\"lyte-wrapper\" title=\"How To Do Cable Bicep Curls - Full Video Tutorial and Step-by-Step Guide\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_NFzTWp2qpiE\"><div id=\"lyte_NFzTWp2qpiE\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FNFzTWp2qpiE%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How To Do Cable Bicep Curls - Full Video Tutorial and Step-by-Step Guide<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/NFzTWp2qpiE\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FNFzTWp2qpiE%2F0.jpg\" alt=\"How To Do Cable Bicep Curls - Full Video Tutorial and Step-by-Step Guide\" width=\"853\" height=\"460\" \/><br \/>Ver este v\u00eddeo en YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Instrucciones_paso_a_paso\">Instrucciones paso a paso<\/span><\/h3>\n<p class=\"num\">Selecciona el peso y fija el agarre a la polea baja.<\/p>\n<p class=\"num\">Sujeta el agarre por debajo, con el dorso de las manos hacia abajo. Para levantarlo junto con el cable, flexiona las rodillas, mant\u00e9n la espalda recta y ponte de pie haciendo fuerza con las piernas. Evita levantar el peso con la espalda arqueada.<\/p>\n<p class=\"num\">Mant\u00e9n los brazos extendidos delante del cuerpo.<\/p>\n<p class=\"num\">Al\u00e9jate lo suficiente de la torre para que, con los brazos extendidos, las placas seleccionadas queden ligeramente separadas del resto. As\u00ed evitar\u00e1s que se apoyen durante el ejercicio.<\/p>\n<p class=\"num\">Coloca los pies a la anchura de los hombros.<\/p>\n<p class=\"num\">Flexiona los codos para elevar los antebrazos. El agarre y las manos se acercan hacia la cara. El movimiento debe partir \u00fanicamente de los codos.<\/p>\n<p class=\"num\">Al terminar la subida, baja los antebrazos de forma controlada y mant\u00e9n la tensi\u00f3n muscular. Utiliza todo el recorrido para conseguir el mayor est\u00edmulo muscular.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Errores_frecuentes\">Errores frecuentes<\/span><\/h2>\n<p>Como en otras variantes del curl, es habitual ver c\u00f3mo se mueve el peso con impulso. Ev\u00edtalo: reduce el est\u00edmulo muscular y aumenta el desgaste de la torre, los cables, los conectores y las poleas.<\/p>\n<p>Durante la flexi\u00f3n, mueve solo los antebrazos. Procura mantener los hombros, la espalda y las piernas lo m\u00e1s quietos posible durante todo el ejercicio.<\/p>\n","protected":false},"featured_media":5594,"parent":0,"template":"","meta":[],"muskelgruppe":[1596],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"cable","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"Curl en polea baja, curl de b\u00edceps con cable","target-muscles":24544,"equipment":4885,"muscles":[5199,5161],"supporting-muscles":null,"training-type":null,"training-plans":[5460,5458,5462],"alternative_exercises":[5589,5595,7360,5851,5854,5830,5833,5974,5722,6741]},"yoast_head":"<title>Curl de b\u00edceps en polea - Instrucciones, info &amp; alternativas &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Curl de b\u00edceps en polea: descubre los distintos agarres y la distancia a la polea. 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