Double Bicep Cable Curl

How to do it

1. Set both pulleys of a cable crossover at their highest position and clip a single handle on each.
2. Stand in the middle and take one handle in each hand, palms facing up.
3. Raise your arms out to the sides until the upper arms are level with your shoulders.
4. Curl both handles in toward the sides of your head, keeping the upper arms level.
5. Straighten the arms slowly back out to the sides.

Tips

• Keep the elbows at shoulder height the whole set.
• Squeeze at the end as if hitting a front double biceps pose.

Common mistakes

• Letting the elbows drop toward the ribs.
• Leaning forward and pulling with the chest and back.

Muscles worked by the Double Bicep Cable Curl

• Biceps (short head) Primary33%
• Biceps (long head) Primary28%
• Brachialis Secondary17%
• Brachioradialis Minor5%
• Forearm flexors Minor5%
• Side delts Stabilizer4%
• Front delts Stabilizer3%
• Spinal erectors (lower back) Stabilizer3%
• Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Curling with the arms out to the side biases the short head. Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.

Double Bicep Cable Curl alternatives

Same equipment

• Overhead Cable CurlCable
• Cable CurlCable

Different equipment

• Wide Grip Barbell CurlBarbell
• Axle Bar CurlBarbell
• Band CurlResistance band
• Barbell CurlBarbell

Make it harder

• Overhead Cable CurlCable
• Axle Bar CurlBarbell
• Leaning Dumbbell CurlDumbbell
• 21sBarbell

Similar exercises

• Cable Curl (EZ Bar)Cable
• Low Cable CurlCable
• Seated Cable CurlCable
• Standing Cable CurlCable

Frequently asked questions

What muscles does the Double Bicep Cable Curl work?

Mainly the biceps (short head) and biceps (long head). The brachialis assist.

Is the Double Bicep Cable Curl good for beginners?

Yes. The Double Bicep Cable Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Double Bicep Cable Curl?

For example the Overhead Cable Curl, Cable Curl and Wide Grip Barbell Curl. They train mostly the same muscles, some with different equipment.

How do you make the Double Bicep Cable Curl harder?

Add weight or reps, or move on to the Overhead Cable Curl and Axle Bar Curl.

Sources

• Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)

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