Maintaining a tight core and keeping your elbows at your sides, flex your biceps to bend your elbows and curl the bar toward your upper chest. hold the contraction at the top for a hard one count, then slowly lower the bar along the same path. don’t allow the weight stack to touch down between reps. key pointers. Set the cable pulley at a height that places the cable higher than your body when lying down. lay down, either on a bench or the floor, with your head closer to the machine and your feet further away. grab the bar with a shoulder width grip using an underhand grip. your arms are extended to start.
3. cable reverse curls. if you’ve even done reverse curls before, it was probably as part of your forearm workout. however, this exercise is also an excellent biceps builder. just like hammer curls, cable reverse curls work your biceps, brachialis, and brachioradialis, making them an excellent total arm exercise. 2. cable hammer curl. the cable hammer cur l is one of the best exercises that you can do to build your arm muscles. when it comes to building massive biceps and forearms, the rope hammer curl is an effective isolation workout that targets the brachialis and brachioradialis. How to program cable biceps curls. biceps cable curls can be tailored to suit your training goals with light, moderate, and heavy load options. for strength, you’ll want to focus on heavier loads with 5 to 10 reps, but if you want to balance strength and hypertrophy, you can opt for 10 to 20 reps with a moderate load. Target muscles. 3 x 8 12. low pulley cable machine, straight or ez bar attachment. biceps brachii, brachialis. the barbell biceps curl is an excellent mass builder. however, the cable variation could be even better because it keeps the target muscles under constant tension, helping maximize stimulation.
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