Cable Biceps Curl With Arm Blaster

Muscles worked

Setup

1. Attach a straight bar or EZ-curl bar to the low pulley of a cable machine.
2. Place the arm blaster over your neck, adjusting the strap so the plate sits firmly against your upper abdomen.
3. Grip the bar with an underhand (supinated) grip at shoulder-width.
4. Position the back of your upper arms against the arm blaster pads and step back slightly to create initial tension on the cable.

How to do it

1. Exhale and curl the bar toward your chest by hinging only at the elbows, keeping them pinned to the blaster pads.
2. Squeeze your biceps forcefully at the top of the movement for a one-second peak contraction.
3. Inhale as you slowly lower the bar back to the starting position using a 2-3 second controlled tempo.
4. Maintain a slight bend in the elbows at the bottom to keep constant tension on the muscle.

Form checklist

• Keep your elbows glued to the arm blaster pads at all times.
• Maintain a neutral spine and avoid leaning back as the weight gets heavy.
• Ensure your wrists stay straight and do not curl inward toward your forearms.
• Keep your knees slightly bent and feet shoulder-width apart for a stable base.

Pro tips

• Drive your elbows into the metal plate to create a more stable lever, which allows for better force production from the biceps.
• Focus on the 'mind-muscle connection' by imagining your biceps shortening as you pull the weight up.

Make it harder

• Add a 3-second slow eccentric (lowering) phase to increase time under tension.
• Perform a 'pause-and-squeeze' at the midpoint of the repetition to challenge the muscle at its weakest mechanical point.

Frequently asked

What muscles does the cable biceps curl with arm blaster work?

The cable biceps curl with arm blaster primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the cable biceps curl with arm blaster?

The cable biceps curl with arm blaster uses cable.

Is the cable biceps curl with arm blaster good for beginners?

Yes. The cable biceps curl with arm blaster is a beginner-friendly movement and a strong foundation to build on.

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