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#Cable crossover curls how to#

This works because now the cables have to travel down as well as to the sides of the pulleys. In order to get a full biceps stretch during overhead curls, you need to use a cable machine that lets you raise your arms to your sides-elbows fully locked out-without the weights touching the stack.įor most people, a long rather than compact cable crossover station is the only equipment that will allow them to perform a proper two-arm high pulley cable curl.īut if your wingspan is too large for the machine, then you can do the exercise in a kneeling position and still get the same results. Yet, if you make any of these 5 form mistakes, then you’ll quickly turn this movement into just another average bicep exercise. And that’s because it provides a peak contraction that’s virtually unrivaled in intensity. Hold the contraction for a second and then release the handles under control until your elbows are once again locked out.įew exercises pump up the biceps as reliably as the high pulley cable curl does.Elevate your elbows slightly as you squeeze your biceps to intensify the peak contraction.

Curl the handles behind your head and squeeze your biceps.

While keeping your elbows locked out, raise the handles slightly by lifting your shoulders up.

Turn the handles so that your palms are facing the ceiling.

Stand in the middle of the cable crossover station and grab the handles so that your arms are outstretched in a “crucifix” position.

Attach a single cable handle to each carabiner clip.

Set the pulleys on a cable crossover machine above head height.

The technique is virtually the same for one arm high cable curl but with a few nuances that we’ll discuss in more detail in the variations section of this article.

#Cable crossover curls how to#

Here you’ll learn how to do two-arm high pulley curls with the optimal muscle-building form.