BICEPS ON THE CABLE MACHINES:
OVERHEAD CABLE CURL:
Using a closed handle cable attachment. Adjust the pulley so that it is higher than your shoulders. Let your arm fully extend out and then pull the cable attachment towards your head. Try to keep your body still and only your forearms should be moving.
Yes, I know I am pulling a little with my body in this video, it was my last set and I was getting tired. P.S. this can be done with both arms with two cables at once if your system is set up for it. We were just using the other side for the next exercise in the video.
CABLE HAMMER CURLS:
Attach a rope to a low pulley on the cable machine. Grab the rope with palms facing in. Keep your upper arms and elbows by your side moving only your forearms to perform the move. Just like you would with a DB hammer curl except we are using a rope attachment.
All exercises done 10-15x for 3 sets.
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