No more wobbly arms!
This quickie cable routine uses the cable rope attachment and three effective moves for statement-making biceps in only four weekly workouts. Do three sets of 10 to 12 reps for each exercise, working both arms evenly and resting 30 to 60 seconds between sets.
Overhead two-arm extension: (Lower pulley) Grab the rope with both hands and turn your back to the weight stack, lifting your arms overhead. Bend your elbows so the rope is behind your head, and keep them tight to your ears. Extend your arms straight overhead and squeeze hard. Return slowly to the start.
Single-arm crossbody pressdown: (Upper pulley) Stand sideways to the machine and grip one end of the rope with your outside hand. Bend your elbow and position your hand across and in front of your chest, upper arm tight to your side. Extend your arm, pressing the rope down and to the side until your arm is straight along your side, perpendicular to the floor. Return to the start
slowly, using control.
Wide rope pressdown: (Upper pulley) Stand facing the weight stack and hold the ends of the rope in your hands. Spread your hands as far apart as you can, keeping them there throughout the move, elbows in close to your sides. Press the rope down until your arms are fully extended. Pause a moment, then return to the start.
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