Instructions

1

Sit on the bench with your back firmly against the backrest and feet flat on the floor. Position yourself so that your torso is upright and stable within the cable machine frame.

2

Grasp the cable handle with an underhand grip (palms facing forward) at arm's length with elbows slightly bent. Ensure elbows are positioned close to your torso and remain stationary throughout the movement.

3

Slowly lower the handle by extending your arms downward in a controlled manner, allowing the cable to lengthen. Keep your elbows fixed at your sides and maintain tension on the biceps throughout the descent until reaching full arm extension.

4

Drive the handle upward by flexing your biceps and bending your elbows, pulling the handle toward your shoulders. Squeeze the biceps at the top of the movement before controlled return to the starting position.

PRIMARY MUSCLESBiceps Brachii

SECONDARY MUSCLESBrachialis, Brachioradialis, Anterior Deltoid

EQUIPMENTCable

DIFFICULTYBeginner

Overview

If you want to isolate and overload the Biceps Brachii, the Cable Neutral grip Chest Press is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Chest, while the use of Cable allows for a smooth, natural resistance curve.

Benefits

Utilizes Cable to create sustained mechanical tension, forcing deep muscle adaptation.
Allows for a natural movement path that closely mimics functional daily activities.
Reduces the likelihood of Chest injuries by reinforcing connective tissue strength.

Muscle Anatomy

The primary driver is the Biceps Brachii. However, the movement also recruits Brachialis, Brachioradialis, Anterior Deltoid to maintain control of the Cable.

Exercise Variations

Dumbbell Cable Neutral grip Chest Press
Cable Cable Neutral grip Chest Press
Banded Cable Neutral grip Chest Press

Beginner Tips

If you are new to the Cable Neutral grip Chest Press, focus on mastering the movement pattern with zero weight before adding Cable.

Cable Neutral grip Chest Press