CABLE BICEP CURLS

Last week we talked about triceps.  This week we are flipping around to the other side of the arm to round out those big guns – it’s bicep time.  Here are three exercise I do in conjunction that will add size and definition to your guns.

SINGLE ARM CABLE BICEP CURLS:

Attach a single grip handle rope to the pulley machine set to a low level.  Stand facing the machine with legs shoulder width apart (or one in front of the other for stability).  Grip the handle with your arms fully extended (palms facing the machine) – this is the starting position.  Pull the attachment towards the ceiling until your bicep is fully curled then release and slowly return your arm to the starting position.  Your elbow should remain as stationary as possible and remained tucked into your side.

REVERSE SINGLE ARM CABLE BICEP CURL:

Attach a single grip handle rope to the pulley machine set to a low level.  This time stand facing away from the machine with one leg in front of the other.  Reach down and grip the handle with your arms fully extended (palms facing away from the machine – the same direction you are facing).  If you are super flexible like me, bend your opposite arm behind your back and rest one or two fingers on your opposite elbow.  This is help you make sure your elbow doesn’t move too much when performing this movement.  Pull the attachment towards the ceiling until your bicep is fully curled then release and slowly return your arm to the starting position.  Remember to keep your elbow as stationary as possible and tucked into your side.

CABLE BICEP CURL:

Attach a bent bar or straight bar to the pulley machine set to a low level.  Stand facing the machine with your legs shoulder width apart (or again one in front of the other is fine if you prefer).  Grip the bar with your hands a few inches apart (close grip) or at the ends of the bar (wide grip) and fully extend your arms towards the floor.  Pull the attachment towards the ceiling until your biceps are fully curled then release and slowly return your arms to their starting position.  Again, your elbows should remain as stationary as possible and remained tucked into your sides.

Tip: Switch your grip between close and wide from time to time.

Andrew

Twitter: @ACMLondon

Work hard, Work Out!