This one works best when using a cable column that has both a high and low setup. Place an EZ-bar attachment on the low cable and attach rope handles to the high cable.
- A1 Rope Face Pull
- A2 Rope Triceps Pressdown
- A3 EZ-Bar Biceps Curl
Do 2-4 sets, 8-16 reps per exercise, resting 1-2 minutes before repeating the sequence.
Instead of doing EZ-bar curls, you can attach a single handle to the low cable and perform either face-away biceps curls or single-arm cable curls.
related posts
Tip: The Right Way to Do Dips & Ring Dips
Do chest dips lead to injury? Yes, if you do them wrong. Here's a quick guide to doing them right.
Tip: Know Your Anatomy, Build Bigger Traps
To build all three portions of the traps, do exercises for each... not just shrugs. Here's how.
Make it Harder
The Atomic Dog's out in the nuclear doghouse. (He chewed up Tim Patterson's favorite workout shirt.) As such, TC wrote a plain ol' regular training article instead of his usual hallucinogenic-mushroom fueled rant.
The Big 5 of Getting Big
Sensei Dan John wallops you on the side of the head with 5 good doses of common sense to get you growing.