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Many of us fall into performing the same routine of the same 3 – 4 exercises per bodypart. When this happens not only do your gains begin to slow down, but you will find yourself eventually plateauing as well.
If your bicep workout needs something new and you want to work on improving your overall bicep peak, the Standing Double Bicep Cable Curl is a great exercise to add to your arsenal.
Add this exercise to your next bicep workout!
3 sets: 10 – 12 reps
Rest 60 – 90 seconds MAX between sets!
Starting Position:
1. Find a cable machine and raise the pulleys slighter higher than your shoulders.
2. Reach out and grab the handles attached to the cables and make sure that you are evenly spaced between them.
Action:
1. Once in place turn your palms so they face the ceiling and begin to simultaneously curl both arms.
2. As you curl your arms, make sure your elbows do not push backwards. If they do you will bring more shoulders into the exercise.
3. As soon as you curl both arms in toward your head, slowly return to the starting position and repeat.
Special Note: Use light weight for this exercise. The goal here is to focus on a hard contraction of your biceps with each repetition. If you go too heavy you will lose form and not maximize the benefits of the exercise.
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40 comments
Nice video bro I really loved it I was looking for video like this! And yea u have bigger gun 😉
Can u pls do I chest workout too?
Hello Scott. I like your videos so much. I take you as a guide. One simple question: aren't cable exercises un-recommended?
What's the difference between hard muscle gain and lean muscle gain sir?
Still love the music !!!!!!
I always thought this movement focused more on the short head of the bicep?
What do you do if your cable machine isnt as wide as yours? I tried those once at my gym and it just felt awkward
Hi Scott I've been going to the gym for a while and I've been having a problem, Mike Chang uses the same Gym as me and I caught him using steroids, I don't know what to do, should I ?
1) throw a dumbbell at his head
2) dislike all of his terrible videos
3) Destroy the universe to prevent anybody ever falling victim to watching his terrible videos
Love this but I like doing it 1 at a time!
Biceps looking good
Your responses to comments that show hate have been awesome lately, not giving a fck! But if you haven't already, I think you should check out the classic book "how to win friends and influence people" by dale carnegie. It shows many ways on how to counteract even "trolling". But great work on the videos man and greetings from Finland:D
hey scott i remember that video on your friend tearing a tendon or something. So i had a ultrasound recently and got partial tears on my left shoulder. Do you recommend just training legs 3x till my shoulder gets better? Btw how is your buddy copping with his injury. His is much worst. Thanks
Great exercise, awesome contraction!
never had good form with this, maybe because of my height or shoulders moved too much
Liking these short vids 🙂
Love this exercise!
Came over to your channel from colossus fitness! You're so jacked bro (:
https://www.youtube.com/watch?v=WTUUFwCKarI
It's funny when i see noobs trying this with dumbbells.
Problem with hitting biceps is getting stretch marks
Another neat video Scott. Any plans to do more nutrition ideas, for example what would your macros be for a arm day compared to leg day? All the best.
Are you sure this is better than the standing barbell curl
If only it was possible to get two pulleys at the same time at LA Fitness -_-
great vid @ScottHermanFitness hows things
Biceps have always been boring for me, I will try this out. Maybe it will be more excited
is there a way to have big biceps anytime ? mines looks normal, but when im doing my things on the preacher curl bench, they look so big everyone look at me. but when im just normal, no one gives a shit lol
dude your videos never disappoint me great work.
You're a beast Scott, thanks for the epic videos man. I swear all my exercises come from these type of videos.
Just answered about 500 comments on all my videos for the last 2 weeks. Time for bed!
See ya all in the AM! #HTH #SHFAthlete #MuscularStrength
I've seen so many guys do these with bad form. So many, in fact, that I started questioning my own form. So many of them do not extend their arms all the way out and some even barely go past 90 degrees. Thanks for showing us proper form.
Unrelated, but how long do you sleep on a typical night?
is it good to do all kind of exercises in the same day? i mean like bi , tri , chest shoulder and legs … etc in the same day. or should i focus on one to two parts of my body in one day?
You should hire a amateur like really beginner without any noticable muscle growth and let us show how you train him to be like you. Its hard for a beginner to look at how you got all that.
Do you need to touch your head with your hands? I feel like I need to use my shoulders too much when I do that and I get a better contraction with a shorter range of motion…
Ok thanks bro I'll was defiantly looking for PDFs thanks
reminds me of your older instruction videos which I usually refer to whenever I want to try new exercise like I did few days ago 🙂
Being 6'4 with really long arms, I can only do this exercise one arm at a time, but its still one of my favorites.
I usually like to do these with the cables in line or slightly below my shoulders, I find I get a better stretch. Thoughts?
i literally just did this exercise a week ago for the first time in months! it's so common to do the same bicep exercises all the time like you said on your Facebook post. felt nice to change it up for once and get that peak! nice video bro
lol ! kool bicep pose at the end .
Hello Scott, hoping for a reply from you!
I recently watched one of your videos where you said it frustrates you when you ask someone how much protein and stuff they eat after training and they're clueless. I'm like them, but what sets me aside from them is that my dad is studying nutrition physiology and tells me exactly x amount of food to eat and I do as he says. Is this okay or should I still think about proteins, carbohydrates and so on?