This Machine-Only Bicep Workout Will Give You Intergalactic Gains
Big biceps have been the symbol of machoism and badassery for ages. Getting girls and building big biceps are two of the most common reasons why people get a gym membership. If building your guns was easy, everyone would be walking around with mountain like biceps.
Most people make the mistake of overly depending on dumbbell and barbells for building their pythons. Following the same workout routine can make you hit a plateau. You need to constantly shock your muscles to make them grow.
1. Cable Curls – 3 Sets 20 Reps
Cable curls are a great exercise for pre-exhausting your guns at the beginning of your workouts. Performing cable curls on a straight bar help with building overall size in your biceps. Cable curls are a substitute for the barbell curls.
Using cables helps you maintain a constant tension on your muscles throughout the exercise. While using the free weights, you have tension on your target muscle on the concentric movement but have no stress on the eccentric movement.
2. Cable Preacher Curls – 3 Sets 12 Reps
You haven’t experienced true isolation until you perform the cable preacher curls. Use the preacher curl machine if you have an access to it at your gym. Otherwise, set up the preacher curl bench on the cable machine.
Set the cable pulley and the bench so the weights don’t rack at the bottom of the movement. This will help in maintaining a constant tension on your biceps. Hold the straight bar at shoulder width and squeeze your biceps at the top of the movement.
3. Cable Rope Curls – 3 Sets 12 Reps
Cable rope curls are a substitute for the hammer curls. In hammer curls, you hold a dumbbell in each hand and your palms face each other. Hammer curls are incredibly effective at building the length of your biceps.
While performing the cable rope curls, make sure your elbows are locked in a position and you contract your biceps at the top of the movement. Keep the reps slow and deliberate to get the most out of this exercise.
4. Overhand Bicep Curls – 3 Sets 15-12-12 Reps
Most people neglect training their forearms. Not training your forearms can cause an imbalance between your biceps and forearms. Your workouts should be designed so they help you build muscle symmetry.
Use a straight bar for this exercise. Place your thumbs over the straight bar while performing this exercise. Doing this will force your forearms to recruit more muscle fibers to hold onto the bar.
5. High Cable Curls – 3 Sets 15 Reps
High cable curls are arguably one of the best bicep finishers. This exercise will help you in building a peak in your biceps. Most people let their egos get the better of them while doing this exercise. They put on more weights than they can handle.
Stand in the center of the cable pulley machine and hold a D-handle in each hand. Make sure your elbows stay fixed while you perform the curls. Pause for a second at the top of the movement and contract your muscles for optimal results.
Which is your favorite bicep exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
