Low Cable Curls for Biceps
Usually, I use this very simple exercise as a finishing movement for my biceps. I position Low Cable Curls in my sequence of training so that it comes when my biceps are pretty well spent from previous heavier exercises. Let me talk you through the basic components of Low Cable Curls:
1.) I use flexible straps for my hands because I cannot “supinate” my wrists and forearms well enough to use a rigid set of handles. I do this so that the stress rotates upward and inward vs upward and outward which places inordinate stress on my elbows.
2.) I start this exercise with my hands down at my sides and in a controlled way contract my biceps as I bring the handles upward.
3.) I start the exercise using the lowest possible weight in the stack of weights on each side. I do this so I can sufficiently warm up my biceps, elbows, and wrists without placing too much stress on them early in the process. Do sets of 12-15 reps
4.) I then use the next heavier weight in the stack and do the next set of 12-15 reps. Then, use the next heavier plate/weight in the stack on each side and repeat 12-15 reps. I do this increase in weight each set until I am maxed out.
5.) After Maxing out, lower the weight to about half of the maximum performed. At this weight do 5 sets of 20 reps or until failure…..STOP!
I will put another biceps exercise out here in the days ahead. Also, I will be placing these out on YouTube at my new site. I will overlay the exercise with my commentary when they are ready. Stay tuned and I will let you know of the YouTube progress.
In closing, work hard. Don’t look back with longing for the good old days, for you don’t know whether they were any better than these (days). Keep your eyes on the prize. That’s where you are going. Looking backwards gets you nowhere.
Until next time, I remain, Douglas E. Graham, Lt Col, USAF, (ret), MHSM
Six Pack and Senior 