Cable Crossover Bicep Curl
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The Cable Crossover Bicep Curl is a strength exercise performed on a cable machine with dual adjustable pulleys set low, where you grasp the handles with an underhand grip, step forward into a crossover stance, and curl the cables upward in a converging arc to peak contraction at the top. Its primary purpose is to isolate and build the biceps brachii while enhancing peak contraction and stretch through constant cable tension. Ideal for bodybuilders and intermediate lifters seeking biceps hypertrophy, it requires a cable machine and works the biceps as the main muscle with secondary forearm involvement.
How to Perform Cable Crossover Bicep Curl
- 1Attach a single cable handle to the low pulley on each side of a cable machine and select a light to moderate weight on both stacks.
- 2Stand in the center facing away from the machine, with feet shoulder-width apart and a slight bend in your knees for stability.
- 3Grab the right handle with your right hand (palm facing forward) and the left handle with your left hand, arms extended straight out to the sides at chest height, elbows slightly bent.
- 4Engage your core and keep your shoulders down and back, chest up, with a natural arch in your lower back.
- 5Inhale, then exhale as you simultaneously curl both handles toward your chest in an arc, squeezing your biceps at the top while keeping elbows fixed and tucked slightly toward your sides.
- 6Pause briefly at the peak contraction, then inhale as you slowly extend your arms back to the starting position in a controlled arc, resisting the weight.
- 7Repeat for desired reps, then carefully release the handles.
- 8Key form tips: Keep elbows stationary and avoid swinging your body or using momentum—motion comes only from the biceps. Maintain constant tension by not fully locking out elbows at the bottom. Common mistakes: shrugging shoulders, excessive leaning back, or letting wrists bend excessively.
