Training

7 Colossal Cable Moves

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

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Per Bernal

3: HIGH-PULLEY CABLE CURL

TARGETS: BICEPS BRACHII (SHORT HEAD/PEAK) 

Stand in the middle of a cable crossover holding two D-handles attached to the high pulley cables. Keeping your elbows high, curl the D-handles toward your ears. Squeeze hard at the apex of the rep, then slowly extend your elbows as you release the contraction in your biceps. Keep a slight bend in your arms at the start of each rep. 

RAMY'S TIP

This is basically the front double biceps pose against resistance. It’s a perfect opportunity to practice that mandatory pose and focus on building a burn in your biceps peaks. 

Per Bernal

4: ONE-ARM HIGH-PULLEY CABLE CURL 

TARGETS BICEPS BRACHII (SHORT HEAD/PEAK)

This is similar to the two-handed high-pulley curl, except you’ll perform it unilaterally. Grasp a D-handle attached to a high pulley and stand so that same side is facing the weight stack, elbow extended. Place your free hand on your hip. Now, keeping an upright stance throughout, bend your elbow to bring the D-handle toward your head–when your elbow is fully bent, flex the biceps for a one count, then slowly extend back to the start. Don't let the stack touch down between reps.

RAMY'S TIP

This move can feel awkward at first because you have to hold your body in position as you rep—there’s nothing to grab on to with your free arm to brace yourself. But it’s a good exercise for a full biceps stretch and contraction, and tensing your whole body is great practice for the stage. 

 

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