If you are looking to build Bigger Bicep Peaks, then you’re going to like this move…
“Double Bicep Cable Curls”
This is a killer bicep exercise that simulates doing a front double bicep pose, just like bodybuilders do in competition. This is a great peak contraction bicep move that you can use as either a pre-exhuast move at the start of your bicep workout. Or you can use it as a finishing exercise to do at the end of your bicep / arm workout.
How you set this up is attach a single handle on each of the cable cross over high pulleys. Center yourself between the pulleys and curl your hands towards your head and flex hard, just like you were doing a front double bicep pose on stage.
Click PLAY To Watch The Video Demo Of This Exercise…
Note: if you can’t watch the embedded video clip here on this page,
just Click Here to watch the video directly on YouTube.
This move is NOT a power move, so you are better off using light to moderate weights and really squeezing and contracting the bicep muscles. This is a great exercise for getting that mind muscle connection going and really feeling your bicep muscles pumping with each rep.
I recommend doing 1-2 lighter warm up sets to get used to the move.
Then do 3 heavier sets of 12 reps and really squeeze and flex your arms at the top of each rep.
Keep the rest periods fairly short, no more then 1 minute between sets.
Give this move a try for yourself, and if you’d like to get more Bicep Blasting Training Tips, you should DOWNLOAD a copy of the Blast Your Biceps Program.
This is a complete mass building arm specialization training system that can help you pack on some new size to your arms. Just click on the link below to check it out for yourself at:
Blast Your Biceps Program – Mass Building Arm Specialization Program!
Click Here To Download Your Copy!
17 Comments
Ben Hadders
Lee,
you’re the be(a)st!
Love you site keep up the good work!
Been following it since I started working out at the age of 35, two years ago.
Learned a lot from your tips at the web site, also see your development and especially the wife Patricia! Wat a lovely sized fitness model she has become in a short period of time.
You both RULE.
Send my best regards to the rest.
Greetings from Holland!
James White
Great workout move. Will use today! Thanks for all the tips and motivation that has been given throughout your videos and e-mails.
Thanks again,
Greetings from Mississippi.
Brian
She’s got some great biceps! I’ve done these before, they’re great at the end of a bicep workout to pump the hell out of them. New blog looks awesome by the way…haven’t been on here in a while.
eddie
hi lee looks good will give it a go
Chez
Great to see Trish on the other side of the camera 🙂 my work gym doesnt have double cross over set up, but no worries , but good to see Trishon though
Alex
Lee, thanks, good exercise, i’ll give it a try.
Just a question… Do you think it’s good idea to post pics of you 20 years ago and now as “before and after” for “blast your bicep prog”?? Doesn’t look that this prog works if it takes so long… But anyway i think it works because of my own gains but not in 21 days or 42 days and thank you for that Lee. I started reading your blog and using some of your programs (paid and free) and some of them worked for me, some of them not. But anyway I’ve been visiting your website and reading all your emails until few months ago. IT WAS SO EXCITING INTERESTING! Every email now you’re trying to upsell something not giving new interesting workouts… Getting bored… Please change your way and grateful followers will buy much more from your website then you can imagine and will support you in your hard work otherwise you’ll loose your devoted disciples. IMHO.
jay
hi lee,
your site is awsome, i ahve been following from 4 years, and I learned so much from your vidios, I say with proud that my coach is LEE, one of the best of all, the vidios which you have posted helped me to put some mussle on my body, you are great going thank you for what you have given to me…… all the best.
greetings from all my friends,
long live lee
leehayward
Ben Hadders,
Thanks for the comments, glad you enjoy the site.
leehayward
James White,
Cool, leave me comment here after you try it and let me know how it works for you.
leehayward
Brian,
Thanks, glad you like the new blog layout.
leehayward
Chez,
You could try doing this move one arm at time and see how it works.
leehayward
Alex,
The reason I use those pics as before and afters because it’s a good comparison of what I was like and what I’m like now. As stupid as it is, a lot of people think I was always this big and they are actually surprised to know I used to be skinny.
ed
her elbows are all all over the place thats no good
Jason
Love that exercise Lee. I also like to do it with one arm resting my arm on the bench so it doesn’t have the chance to move.
Joe
I just tried this workout and I kind of like it. My problem is that I am 6’4″ and I’m not real sure how much I am getting from this exercise. Could you possibly do this from a seated position?
I’m a 66 year old retired police sergeant and I’m trying to get back in shape and returned to the weight room this past January and have made decent muscle gains. I’ve been stealing exercises from your website and have found them very helpful. Just wanted to say thanks.
Joe
joe
Lee, your better half is a STONE COLD FOX.
Jeff
Lee,
I added this to my arm workout today and OMG it is awesome. My biceps haven’t burned like this for a long time. Great videos and workout advice. Thanks!!!