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  • Writer's pictureDylan Kosek

Cables - Bicep Curls/Tricep Extensions Super Set (Rope)

Switch up the tempo and force your arms to grow with this arms super set.

Combining both of these iconic arm exercises in a super set brings about a crazy pump, as it demands more blood to the targeted muscles meaning more nutrients for recovery.

Video demonstration:


Cables - Bicep Curls (Rope) Form:

  • Feet planted shoulder width apart.

  • Slightly lean back, keeping core tight.

  • Shoulder blades squeezed together, chest out.

  • Curl rope up to chest level while maintaining form.

  • Keep shoulder joint through the elbow stationary.


Leaning slightly back offers further extension and range of motion with the biceps when curling during this exercise.


Cables - Tricep Extensions (Rope) Form:

  • Feet planted shoulder width apart.

  • Slight bend in the knees, and slightly bent forward from the waist up.

  • Keep shoulder joint through the elbow stationary.

  • Elbows in front of you, pointed to the floor.

  • Extend rope away and to the floor while maintaining form.


When reaching full extension, act as if you're pouring out a glass, twisting your wrists in to better target the short head (outside) of the tricep.


If you're looking for ways to take your physique to the next level, visit our home page and set up your free consultation by filling out the Flight Physiques Questionnaire. Flight Physiques specializes in goal specific workout routines customized completely to the client, along with fitness coaching services that hold you accountable and make transitioning into necessary adjustments easy.

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