Training

7 Colossal Cable Moves

Seven exercises Big Ramy used to trigger impressive gains in size and detail.

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 THE EXERCISES 

1: ONE-ARM CABLE CURL

TARGETS: BICEPS BRACHII 

Stand holding a D-handle attached to a low pulley cable with an underhand grip, arm extended— you can brace yourself by putting your free hand on the machine. Keep your abs tight, chest up, and head straight. Contract your biceps to curl the handle toward your shoulder, hold and squeeze at the top, then slowly retrace the same path downward. Repeat for reps, then switch arms.

RAMY’S TIP

We all have a more dominant arm, and when doing two-arm exercises, that stronger arm tends to take on more of the load. That makes unilateral exercises key for development, because it allows for direct focus on your weaker side.

2: ROPE HAMMER CURL

TARGETS: BICEPS BRACHII, BRACHIALIS, BRACHIORADIALIS

Stand holding a rope attachment attached to a low pulley cable with each hand at the knot at the end of either side, palms facing each other. With your core held rm, chest elevated, and eyes straight ahead, initiate the movement with your biceps to bend your elbows, keeping your elbows at your sides. Hold and squeeze when you reach full elbow flexion, then slowly extend your arms. Don’t let the weight stack touch down between reps. 

RAMY’S TIP

You can twist your wrists into a supinated (palms up) position at the top, which activates more biceps bers than if you keep your hands facing throughout. 

 

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