Biceps or biceps brachii<\/p>\n<\/li>\n
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<\/p>\n<\/li>\n<\/ul>\n
Additionally involved:<\/p>\n
- \n
- \n
Brachioradialis muscle. It runs along the outside of the forearm<\/p>\n<\/li>\n
- \n
Round pronator muscle<\/p>\n<\/li>\n<\/ul>\n
![\"cable-crossover-bicep-curl-working-muscles\"](\"https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/08\/cable-crossover-bicep-curl-working-muscles.jpg\")
<\/p>\nExercise technique<\/h2>\n
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:<\/p>\n
1<\/span>Standing or sitting crossover bicep curl<\/div>\n2<\/span>Lying crossover bicep curl<\/div>\n![\"cable-crossover-bicep-curl-exercise-technique\"](\"https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/08\/cable-crossover-bicep-curl-exercise-technique.jpg\")
<\/p>\nStanding or sitting<\/h3>\n
Crossover bicep curl looks like this:<\/p>\n
1<\/span>Attach 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<\/div>\n2<\/span>Hang 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<\/div>\n3<\/span>Squeeze 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<\/div>\n4<\/span>Perform the required number of reps<\/div>\n![\"cable-crossover-bicep-curl-standing-technique\"](\"https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/08\/cable-crossover-bicep-curl-standing-technique.jpg\")
<\/p>\nWhen 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.<\/p>\n
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\u201cThe 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.\u201d<\/p>\n<\/blockquote>\n
Lying crossover<\/h3>\n
Place the bench next to the block machine support.<\/p>\n
1<\/span>Attach 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<\/div>\n2<\/span>Hang 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<\/div>\n3<\/span>Tighten 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<\/div>\n4<\/span>Do the required number of reps<\/div>\n![\"cable-crossover-bicep-curl-lying](\"https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/08\/cable-crossover-bicep-curl-lying-crossover.jpg\")
<\/p>\nIt’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.<\/p>\n
Training program<\/h2>\n
The cable crossover bicep curl is usually placed at the end of a workout to help push the biceps after basic exercises.<\/p>\n