Isolate, isolate, isolate! That’s the secret to sky-high bicep peaks and adding definition to your arms. Carve them out them with heavy, overhead cable curls.
What’s so great about overhead cable curls? This exercise targets both heads of the biceps, the middle of your arm between the biceps and triceps, and your forearms. Plus, your gunz look amazing while you are performing the exercise!
Wait, there’s more. Using a cable machine, you are directly targeting your bicep peaks because your body can no longer rely on your front delts for assistance. Overhead cable curls demand that all the work comes from your biceps!
Why? You’ve taken them out of the equation. Another benefit of using the cables is that you apply constant resistance for both the eccentric and concentric portions of the lift.
How To Perform The Overhead Cable Curls:
- Adjust the cable pulleys according to your height from a standing position. The bottom of your arms should be parallel to the floor when your arms are fully flexed. Imagine your starting position as being in a front double bicep pose.
- Stand in the center of the cable pulley machines and grab the handles with an underhand grip, palms facing up.
- Start with your arms extended straight out to your sides at shoulder level and parallel to the ground.
- Keep your elbows fixed and slowly curl your hands toward your shoulders. You should only be contracting your biceps.
- Squeeze both biceps at the top of the movement and return slowly to your starting position. Use the resistance for the eccentric portion of the movement to help you grow.
- Don’t allow your elbows to move once you are in a fully-flexed position. They will naturally want to travel forward or up and down. Focus on keeping them fixed in place.
- Use a controlled pace.
Exercise Routine Devoted To Arms:
- Overhead Cable Curls 3 sets of 10-12
- Bench Dips 3 sets of 15-20
- Preacher Curls 3 sets of 10
- Seated Overhead Triceps Extensions 3 sets of 10-12
- Hammer Curls 3 sets of 12
- Skull Crushers 3 sets of 10
- Pyramid Push Ups 1 set to failure
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