Trainers will toil for up to an hour at times performing set after set of barbell curls, dumbbell curls, and machine and
cable curls in order to reach their goals.
If you want to add inches to your biceps and improve the peak of your biceps include high
cable curls in your bicep workout.
Also, you might want to add
cable curls in your regime because they have a whole different effect on your biceps.
Not exact matches
Also, you can do
cable concentration
curls, but whichever one you choose, remember to give your biceps a little squeeze when you're
in the zenith of the movement.
Sample Exercise Setup: Chest — 3 exercises, 1 incline, 1 flat and 1 decline Back — 4 exercises, 1 wide chin up or latt pull, 1 row, 1 pulley or machine row, Deads or pullovers (alternate between these two) Delts — 3 exercises, overhead press, side laterals, bent laterals Triceps — 3 exercises, overhead tricep extension with bar or dumbbell,
cable pressdown, machine dip Biceps — 3 exercises, preacher
curl, barbell or dumbbell
curl,
cable curl Quads — 3 exercises, press of some kind, extension, hack or press or squat of some kind Hams — 1 exercise, leg
curl Calves — 3 exercises, standing calf raise, bent lower back calf raise (like donkey calf raises where your upper body and lower body are
in an «L» shape), seated calf raises Abs - 3 exercises, weighted machine crunch, hanging leg lifts,
cable reverse crunches Traps — 1 exercise, shrugs
Your main task is to lift more weight, allowing you to perform repetitions
in the range of 5 - 8 reps. Try cutting out the isolation exercises (like triceps extensions, biceps
curls,
cable flyes etc...).
In order to fully engage and work the wrist flexors, incorporate exercises such as barbell wrist
curls,
cable wrist
curls, and dumbells wrist
curls into your routine.
The one arm high
cable curls are a great exercise to build up the biceps while adding
in a little core stability.
Workout # 5 3 sets Pull ups (
in front) 3 sets seated
cable rows (last = drop) 3 sets seated hammer
curls 3 sets preacher
curls (last = drop)
First the routine
in order Smith machine squats deep, calf raises, hamstring
curls, flat bench or incline dumbells, seated rows or wide grip lat pull down standing
curls,
cable tricep extensions.
In exchange of the
cable curls, you can do the preacher
curls now and then.
The standard
cable curl (standing
in front of a
cable apparatus and mimicking a barbell
curl) is a good way to mix up a routine.
This article will discuss the use of resistance
cable curls on a tower with most of the common features found
in gyms.
FIRST incline press using thick bar 1 x 8 - 10 incline dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10 dumbbell bench press 1 x 8 - 10 flat bench dumbbell flye 1 x 15 - 20 dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one dumbbell pullover drop set of 3 x 8 close - grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2] dumbbell upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2] dumbbell upright row 1 x 8 - 10 dumbbell (two - arm) press drop set 3 x 8 incline one - arm dumbbell lateral 1 x 8 bent - over dumbbell lateral drop set 3 x 8 dumbbell (two - arm) row on high bench 1 x 8 - 10 seated bent - arm bent - over dumbbell lateral 1 x 15 - 20 dumbbell (two - arm) row on high bench 1 x 8 - 10 one - arm dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing dumbbell
curl w arm - blaster 1 x 8 - 10 spider
curl with E-Z
curl bar 1 x 15 - 20
cable curl with straight bar 1 x 8 - 10 incline (two - arm)
curl drop set 3 x 8 incline (two - arm) hammer
curl drop set 3 x 8 rotator cuff with ShoulderHorn and dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg
curl 1 x 15 - 20 leg press on angled leg press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg press calf raise 1 x 20 leg press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program
in your weight lifting routines:
A: breathing squat 1 x 20 immediately followed by stiff - arm pullover 1 x 20 5 minutes rest good morning 2 x 8 incline bench press using thick bar 3 x 5 seated
cable row using shoulder - width bar 3 x 7 close - grip bench press using reverse grip 3 x 7 hang from chinning bar until failure gripper work B: trap - bar deadlift 3 x 5 trap - bar deadlift for four progressively heavy singles 5 minute rest seated overhead press using thick bar (
in front) 3 x 5 - 7 standing biceps
curl with straight bar and narrow grip 3 x 8 - 10 seated alternate hammer
curl 2 x 8 - 10 thick bar hold with overhand grip: twice to failure (20 to 40 seconds each) weighted crunch using ab - mat or ab - bench 1 x 20 - 25 Notice that you are no longer limited to the exercises
in the McRobert books.
There is nothing like the fall season to
curl up
in your favorite cozy
cable knit sweater and sip a warm and toasty hot chocolate or a creamy cup of coffee (add Bailey's or Jameson for a nice twist haha).
We're turning to tastemakers like Olivia Palermo, Kate Bosworth and Jourdan Dunn for lessons
in layering that will take your
cable knit from where it usually lives
in comfort country (
curled up on the couch with leggings and tea) to party city.
This is especially relevant for cats, who love to
curl up
in warm places like the top of the
cable box or computer monitor.