BodybuildingPro.com Training Database Bodybuilding Articles Biceps Cable Superset
If large, bulging biceps are what you want,
then you've come to the right
For a great pump, finish your
biceps off with the continuous tension offered by focused cable
work. Try this great superset.
Set up a cable crossover machine with one arm handles in the top
position on both sides and a straight-bar attached to the low
position on one side.
Set the stack with the straight-bar attached to a moderately heavy
weight. Let’s use 100 lbs. as an example. Set the other
weight stack at one half that weight (in this case 50 lbs.).
Start the set by doing the straight-bar curls at 100 lbs. I like to
use a fairly close grip on these (about 6” apart). Be sure to
fully contract your biceps in the peak position—this is
When you reach the top position, try curling your wrists inward
towards your chin to further emphasize the contraction.
Lower the weight slowly to really work the eccentric part of the
movement. Shoot for 8-12 reps to failure.
When complete, immediately drop the weight stack by half—in
this case from 100 lbs. to 50 lbs. The other side should already be
set at 50 lbs.; this is to save time as you need to transition from
one movement to the next as quickly as possible (no break).
Grab the two upper handles as if you were going to do cable
crossovers, only have your palms pointing up towards the
Now, curl both arms in towards your head as if you were striking a
front double-biceps pose. Squeeze at peak contraction and hold for
a count of two. Be sure to emphasize the negative part of the
Stick with a rep range of 8-12. Take a minute, repeat the superset
once more, and feel your arms explode.
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