Secret
Training Tip #88 - Cable Pushdown Curls
Get an instant increase in strength when you use
this unique exercise to work your biceps and triceps
at the same time in the same movement.
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How
is it possible to work both your biceps and triceps
at the same time in the same movement? How can this
possibly increase your strength instantly? The answer
to this question is simple: Cable Pushdown Curls.
This
particular exercise is done using cables but this training
technique can also be done using free weights as well
(there will be an example using free weights for those
who don't have access to a cable set-up).
The
Cable Pushdown Curl can technically be described as
a contralateral antagonistic movement. In plain English,
this means you're working the opposite muscles on the
opposite arms at the same time - you'll be doing a bicep
curl with your right arm and a pushdown with your left
arm at the same time.
But
how can this instantly increase your strength? The answer
lies in your nervous system. When you activate the nerves
in your biceps, due to the way your body's nervous system
is hooked up, this excites the nerves in your opposing
arm's triceps. It's not enough to cause them to move,
but it's enough to "prime" them, for lack
of a better word, increasing the energy they have available
to fire. This extra nervous system energy results in
a small but noticeable increase in strength.
If
you do an exercise for your triceps at the same time
as you do an exercise for your biceps of the opposing
arm, you're going to be a little stronger in both of
the movements. This means the ability to use more weight
and/or get more reps with it.
I
originally came across this contralateral-antagonistic
training theory in the writings of world-renowned strength
coach Charles Poliquin, who refers to this type of exercise
as "Scap Jacks." He reported instant strength
increases of up to 10% over what the muscle was normally
capable of.
This
exercise can also save you time in the gym by allowing
you to work your biceps and triceps fully at the same
time.
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How
to do it:
To
do this exercise, you will need one high/low pulley
set up. This is normally found on a cable crossover
pulley station. Attach one single cable handle to the
bottom pulley and one single handle to the top pulley.
Figuring
out how much weight to use on this exercise will require
a little trial-and-error but start with a fairly light
weight to get the idea of the movement first.
Facing
the machine, grasp the lower handle and get into the
start position for a cable bicep curl.
Now
reach up with your other hand and grasp the high pulley.
Get that handle into the start position of a one-arm
pushdown. You should have tension on both your biceps
and triceps at the start (meaning the weight stack should
not be resting on anything).
Now
comes the tricky part - do a curl with one arm as you
do a pushdown with the other. It will feel very strange
at first but do a few reps until you get the hang of
it. The way the pulleys are set up allows you to get
tension on both movements even though you're working
in opposing directions.
When
you've completed the set, switch the movements on your
arms and go directly back into it. Your arms will be
extremely pumped up by the time you're done.
Once
you've got the hang of the movements, it's time to add
some more weight to the exercise. As you add weight,
you will reach a point where you are stronger in one
exercise than you are in the other and one will have
a tendency to take over. You can use this to your advantage
by using your stronger muscle to spot your weaker muscle.
This will extend the set, putting even more tension
on both muscles, working them even harder.
You
can also adapt this exercise to free weights if you
don't have access to a cable set-up. To do this, simply
do a dumbell curl in one hand and an overhead dumbell
tricep extension with the other. You'll get all the
same benefits as in the cable version.
---
Give
this exercise a try in your next arm workout. Not only
is it an excellent way to give your strength a boost
and throw some variety into your routine, it's a great
timesaver as well.
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Start
Notice
how the right hand is in the bottom
position of a cable curl and the left
hand is in the top position for the
cable pushdown.
Make
sure the weight plates are not resting
on the weight stack at the start. It's
important to start with tension on the
muscles.
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Finish
As
you curl with the right hand, you're
doing a pushdown with the left hand.
This
simultaneous contralateral anatgonistic
action increases nervous system activation
in the target muscles, increasing strength.
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Free
Weight Adaptation - Dumbell Curl Extensions
 |
 |
| Start
with your right arm in the bottom of a
dumbell curl and your left are in the
bottom of an overhead dumbell extension. |
Curl
your right arm up and do the extension
with your left arm at the same time. The
coordination can be a bit tricky. |
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