|
WHEN YOU DON’T HAVE TIME ON
your side, the cable
apparatus can be your best friend. Easy to use and adjust,
and with myriad options built in, cables can provide a
rock-solid workout.
>> The high-cable
curl is basically a double-biceps posing shot against
resistance. Take advantage of the feel of this by squeezing
your biceps hard as you slowly approach the peak of every
rep. Done quickly and ballistically, you won’t get much from
this, but if you take the time to do it deliberately, the
pump can be unbelievable.
>> The three
different grips used in this routine (palms up, palms facing
and palms down) attack your arms from three important
angles.
|
|
#2 |
|
EXERCISE |
SETS
|
REPS
|
|
Two-Arm
High-Cable Curl
|
3
|
10 |
Standing Cable Curl
With Rope |
2 |
10-5-5
To failure* |
| Reverse EZ-Bar Curl |
3 |
10, 8, 6** |
|
* Each of the two sets is a drop set. Do 10
reps, drop the weight, do 5, drop the weight, do
5, drop one more time and go to failure on the
last drop. Don’t rest between drops; rest one
minute before starting the second set. The
second time through, you’ll use less weight for
each set.
** Pyramid up the weight each set.
|
|
|
|
|
TWO-ARM HIGH-CABLE CURL
START: Stand between two
cable stations, gripping stirrup handles attached to the
upper pulleys. Your body looks like a perfect T in the
starting position.
MOVE: Curling the
handles in, supinate your forearms slightly so that your
little fingers, rather than your knuckles, come closest to
your ears, and squeeze your biceps hard before fully
extending your arms back to the start.
|
|
STANDING
CABLE CURL
WITH ROPE
START:
Grasp a rope handle attached to the low pulley of a cable
machine, with your palms neutral, knees slightly bent and
feet shoulder-width apart. Grab the rope right at its ends,
not higher up, to ensure that you can perform the exercise
through a full range of motion.
MOVE: Flex your arms
and bend your elbows powerfully, keeping them stationary at
your sides as you do so. Bring your hands all the way up to
your shoulders (as close as you can without shifting your
elbows forward) and pause for a second at the top. Lower the
rope, stopping short of fully extending your arms to keep
constant tension on the muscles, and go right into the next
repetition.
|
 |
 |
REVERSE
EZ-BAR CURL
START:
Take a shoulder-width stance, knees slightly bent and back
straight, and grasp an EZbar with an overhand grip. (In the
photo shown, the athlete’s thumbs aren’t wrapped around the
bar, but for better safety and control we recommend that you
do put your thumbs under the bar.)
MOVE: Curl the weight
up, contracting forcefully at the top, then lower the bar
under control to a point just shy of full extension,
maintaining tension in your arms. As shown in the photo to
the left, if you have one handy, a spotter can help you
through a few forced reps at the end of a set when you can’t
complete another rep with good control on your own.
|
| |
Source:
One
of the
magazines of MUSCLE
& FITNESS
|
| |
|
|
