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Bigger Bicep Peaks Now!

Switch Up Your Workout With This Great Exercise!

Posted by Scott_Herman - July 18th, 2015

Many of us fall into performing the same routine of the same 3 – 4 exercises per bodypart. When this happens not only do your gains begin to slow down, but you will find yourself eventually plateauing as well.


If your bicep workout needs something new and you want to work on improving your overall bicep peak, the Standing Double Bicep Cable Curl is a great exercise to add to your arsenal.



Add this exercise to your next bicep workout!

  • 3 sets: 10 – 12 reps
  • Rest 60 – 90 seconds MAX between sets!

Starting Position:

  1. Find a cable machine and raise the pulleys slighter higher than your shoulders.
  2. Reach out and grab the handles attached to the cables and make sure that you are evenly spaced between them.

Action:

  1. Once in place turn your palms so they face the ceiling and begin to simultaneously curl both arms.
  2. As you curl your arms, make sure your elbows do not push backwards. If they do you will bring more shoulders into the exercise.
  3. As soon as you curl both arms in toward your head, slowly return to the starting position and repeat.

Special Note: Use light weight for this exercise. The goal here is to focus on a hard contraction of your biceps with each repetition. If you go too heavy you will lose form and not maximize the benefits of the exercise.



Related Videos:

Two Reasons Why Your Biceps Won't Grow!



Two Exercises for BIGGER Bicep Peaks!



Related Articles:

Maximize Your Barbell Bicep Curls!

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MEMBER COMMENTS
jcgadfly
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Why aren't my biceps growing? I just turned 51 and I'm a newbie lifter. I'm too old to be expecting any type of hypertrophy.

Scott_Herman Edit Delete Close

What is your current arm workout like?  Macros still spot on?

crood Edit Delete Close

could be too little calories, could be too much momentum and thus too little biceps activation/recruitment, could be too little volume or too little intensity. It's hard to say, maybe share what your current biceps workout per week consists of ? and how your nutrition is? (still on a cut maybe?)

Dave_Diesel Edit Delete Close

If your testosterone levels are satisfactory (which can be checked) you should have no problems building or maintaining muscle - this can be increased safely through lifestyle and dietary methods!

AnabolicAliens
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Scott is always building new adaptations! This helps build solid recruitment patterns too!

BrandonFertig
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Try putting the cables LOWER than your arms, so that the tension is more direct. I like to set them up around waist height and I keep my arms elevated, never letting them be parallel to the floor.

Scott_Herman Edit Delete Close

Sweet tip!  Will try this next time for sure!

ABRamped
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Definitely going to try cable curls out now!

Idris Edit Delete Close

cable curls lots of resistence depeding on the weight you pull towards you! Like Scott said "Hit it Hard!"

Fox84
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Another awesome article Scott

Scott_Herman Edit Delete Close

Thanks bro!!  Let me know if you try it!

Idris
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Biceps I first start with Heavy , Medium, Light weights with forms, standing and sitting, dumbbells and barbells!

ohawkey
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Love this exercise, it's like a good excuse to flex infront of everyone

JoeHurricane
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Cable curls are so cool! I haven't done these in a while...might be time to switch it up! Awesome info as usual @scott_herman!

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