Advanced Cable

Use the following exercises to help strengthen and develop your biceps muscles. Always warm-up and stretch prior to your workout, aiming to work within your own limits - always focus on working the muscle to be trained - maintain good technique!
The weight you choose should enable you to perform the desired amount of reps for each set, without losing good technique in the final few reps. If you are able to perform the exercises with ease, you should aim to either increase the weight or perform a few more reps 3 - 5 maximum, in order to achieve the benefits. Click on each image for a full exercise description.
Date	.	Time	.
LYING HIGH CABLE CURL	SINGLE ARM LOW PULLEY CURL	1 ARM CONCENTRIC CURL	SQUATTERED REVERSE LOW PULLEY CURL
.	..	.
3 Sets of 8 - 12 lifts each side - support your arm.	3 Sets of 8 - 12 lifts each arm, keeping your elbow tucked into your side.	3 Sets of 8 - 12 lifts each side - full range of movement.	2 Set of 10 - 12 slow lifts. Keep palms facing downwards.
DOUBLE ARM LOW PULLEY CURL	ROPE LOW PULLEY CURL	HI PULLEY LAT CURL	SWISS BALL / PREACHER CURL
.	..	.
3 Sets of 10 - 12 lifts with 30 - 45 seconds rest between sets.	3 Sets of 8 - 12 lifts each arm, keeping your elbow tucked into your side.	2 Sets of 8 - 12 lifts - full range of movement - avoid hitting your head.	2 Sets of 8 - 12 lifts - use incline / preacher bench if no Swiss Ball.
GORILLA HIGH PULLEY CURL		TWIN HIGH CABLE CURLS
. ..		.
3 Sets of 12 - 10 - 8 lifts each side - focus on keeping your elbows at shoulder height.		3 Sets of 12 - 10 - 8 lifts each side - focus on taking your hands towards your shoulders.
ALWAYS MAKE SURE THAT THE WEIGHT YOU'RE USING IS OK FOR YOU - NEVER AIM TO LIFT A WEIGHT BEYOND YOUR MEANS. IF UNSURE USE THE LIGHTEST WEIGHT - IF THAT IS TOO EASY - REPEAT AGAIN WITH A SLIGHTLY HEAVIER WEIGHT.		STRETCH AFTER EACH EXERCISE Aim to stretch your biceps muscles between sets - and keep the muscles warm.

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mpu-3 250 300