High Biceps Cable Curls
This particularly exercise is another finishing movement. I usually perform this technique after I have done “Low Biceps Cable Curls.” These two exercises together back to back are great to complete your biceps training during this workout. Let me talk you through the basics related to this technique:
1.) Again, I use flexible handles with straps. It allows for rotation in my wrists, elbows, and shoulders. With rigid handles I have less play in my wrist joints and elbow joints. This inflexibility transfers the effort away from my muscles (biceps) to the tendons in my wrists, and elbows.
2.) I move the handles to a position that allows biceps curls to be performed at the exact level of my shoulders.
3.) I step slightly forward so as to isolate the biceps muscles during contraction. I perform each rep with absolute control.
4.) Start at the lowest plate in the stack on each side. This allows for a complete warm up before handling heavier weights. With each set, add a plate to the effort.
5.) Each set should be from 12-15 reps. Continue increasing resistance by a single plate. and performing 12-15 reps until failure is achieved.
6.) After failure has been achieved reduce weight to 50% of max and do 5 sets of 12-15 reps…..STOP!
Remember, that this is a finishing movement for biceps. Before doing this exercise and it’s preceding exercise of “Low Biceps Cable Curls” all heavy biceps training should be done. Things like Lying Biceps Curls, E-Z Curl bar biceps curls, Alternate Curls with dumbbells.
I hope this helps! Continue to work hard and keep pushing yourself to be better.
Until next time, I remain, Douglas E. Graham, Lt Col, (ret), MHSM
Six Pack and Senior 