BACK TO BODYBUILDING ARTICLE DATABASE
SHOP SUPPLEMENTS!


DVD
Lee Priest - It's Not Revenge (DVD)
$32.50
BUY IT NOW
GAIN MUSCLE!
AST Micronized Creatine
525 Grams $17.99
1000 Grams $27.99

BUY IT NOW

FAT LOSS!

60 Capsules $29.98
BUY IT NOW

BODYBUILDINGPRO.COM

Biceps Cable Superset


BodybuildingPro.com Training Database Bodybuilding Articles Biceps Cable Superset

If large, bulging biceps are what you want, then you've come to the right place.

For a great pump, finish your biceps off with the continuous tension offered by focused cable work. Try this great superset.

Set up a cable crossover machine with one arm handles in the top position on both sides and a straight-bar attached to the low position on one side.

Set the stack with the straight-bar attached to a moderately heavy weight. Let’s use 100 lbs. as an example. Set the other weight stack at one half that weight (in this case 50 lbs.).

Start the set by doing the straight-bar curls at 100 lbs. I like to use a fairly close grip on these (about 6” apart). Be sure to fully contract your biceps in the peak position—this is key.

When you reach the top position, try curling your wrists inward towards your chin to further emphasize the contraction.

Lower the weight slowly to really work the eccentric part of the movement. Shoot for 8-12 reps to failure.

When complete, immediately drop the weight stack by half—in this case from 100 lbs. to 50 lbs. The other side should already be set at 50 lbs.; this is to save time as you need to transition from one movement to the next as quickly as possible (no break).

Grab the two upper handles as if you were going to do cable crossovers, only have your palms pointing up towards the ceiling.

Now, curl both arms in towards your head as if you were striking a front double-biceps pose. Squeeze at peak contraction and hold for a count of two. Be sure to emphasize the negative part of the movement.

Stick with a rep range of 8-12. Take a minute, repeat the superset once more, and feel your arms explode.


Take care,

Matt Canning
webmaster@bodybuildingpro.com

Back To Matt Canning's Main Page

Back to Contest Pages Database

Back to Mr. Olympia Pages Database

Back to Writers Database

Back to Bodybuilders Database

Back to Discussion Forum

Back to EZINE Database


Visitor Reviews Of This Article!

Read Visitor Reviews - Write Your Own Review

Related Pages:



Links!



Supplement Links!



Higher Power 100% Whey Power

The Perfect Blend Of High Quality Whey Concentrate, Isolate & Peptides!

Out of the many protein sources out there, whey protein is the ultimate. It provides the body with the necessary building blocks to produce amino acids that are used for building muscle tissue. Whoa! Nearly every bodybuilder knows the importance of protein supplementation. Studies have been conducted that compare whey protein to other sources. They have found that whey protein contains the perfect combination of overall amino acid makeup... and in just the right concentrations for optimal performance in the body. Whey protein also plays a role as an antioxidant and an immune system builder. Most importantly, consistent whey protein intake coupled with exercise will result in consistent muscle building. BUY IT NOW
Higher Power 100% Whey Power



E-Mail: Webmaster@BodybuildingPro.com