AAFS is reader-supported. When you buy through links on our site, we may earn an affiliate commission. Learn more

Biceps Workout – Cable Crossover Bicep Curl

August 17, 2021

306 Views 0

Cable crossover bicep curl is an isolating support exercise that can be done at the end of a workout to hit the target muscle group.

What muscles is the exercise aimed at?

This exercise loads:

Biceps or biceps brachii
Shoulder muscle or brachialis. It’s located under the biceps, and together with it participates in the flexion of the arms at the elbow joints

Additionally involved:

Brachioradialis muscle. It runs along the outside of the forearm
Round pronator muscle

Exercise technique

You can work out your biceps using the resistance of the crossover cables in a variety of ways. As for the upper block specifically, there are two options:

1Standing or sitting crossover bicep curl

2Lying crossover bicep curl

Standing or sitting

Crossover bicep curl looks like this:

1Attach the semi-circular handles to the cables passing through the upper blocks. Grasp the handles with a reverse grip and stand between the legs of the machine exactly in the middle. If you are planning a seated version of the exercise, place a bench between the supports and sit on it. The blocks should be 30-40 centimeters above your shoulder level

2Hang your head slightly from the edge of the bench and leave your feet on the floor. Bend your arms slightly at the elbow joints. The wrists and shoulder joints should be secured. Place your shoulders perpendicular to the floor

3Squeeze your biceps, and pull the handle towards your forehead, bending your arms at the elbows. Hold at the point of maximum tension for 1-2 seconds and smoothly return to the starting position

4Perform the required number of reps

When doing the exercise, keep your arms from shoulder to elbow parallel to the floor. Control your actions so that movement occurs only in the elbow joint. It’ll maximize the load on the target muscle group.

“The cable crossover bicep curl is performed synchronously with two hands. The body remains strictly in the center of the simulator and doesn’t deviate from it.”

Lying crossover

Place the bench next to the block machine support.

1Attach a straight handle to the cable through the top block. Grasp the handle with a reverse grip and lie on the bench with your head to the rack. Place your hands shoulder-width apart or narrower. Both positions are correct

2Hang your head slightly over the edge of the bench. Place your feet on the floor, and bend your arms slightly at the elbow joints. In this case, the wrists and shoulder joints should be fixed. Place your shoulders perpendicular to the floor

3Tighten your biceps and pull the handle up to your forehead, bending your elbows. Hold at the point of maximum tension for 1-2 seconds and smoothly return to the starting position

4Do the required number of reps

It’s convenient to bend the arms on the block while lying down because the body is in a fixed position. You can use either the straight or EZ handle. A large crossover frame is optional as only one block is used.