Biceps

Dual-Cable Biceps Curl

Intermediate

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muscles worked

primary

Biceps

secondary

Forearm

How to do it

Execution:

1
Stand between the pulleys, holding one handle in each hand with a supinated grip.
2
Open your arms at shoulder height, with elbows pinned to your torso.
3
Flex the elbows, curling your hands toward your shoulders.
4
Squeeze the biceps at the top and lower under control.

Tip: think "crucifix" arms — the peak contraction here is excellent for the biceps peak.