Two arm overhead cable curls are an excellent isolation exercise for adding definition to your biceps. Cables have the advantage of providing constant tension during the movement and they provide resistance to help build strength in the upper arms. This exercise targets the biceps brachii (2 heads of the biceps), brachialis (middle of the arm in between the biceps and triceps) and the brachioradialis muscles (forearms). This is a great exercise to get a full stretch in the biceps on the “negative” which is the eccentric portion of the movement when the muscle elongates or lengthens.
Stand between two pulley machines and securely grasp the handles with each hand using an underhand grip (palms facing upwards). Allow your arms to extend straight out to your sides at about shoulder level and parallel to the ground. While keeping your elbows set in place (fixed position), slowly curl your hands toward your shoulders making sure that both of your biceps are doing all the work. Squeeze both biceps at the peak of the movement for a one-count and then return the cable handles back to the starting position and repeat.