Say Farewell to Small Arms

Cable stations give us lots of good things--Shannon Whirry, for example. They also give us more muscle. But using a cable station usually means executing one arm exercise at a time. Next time, try this cable-crossover technique to achieve more muscle growth in less time, says Kurt Brungardt, author of Essential Arms. It works both arms individually, but simultaneously. So you get the constant-tension benefits of using a cable station while exercising both arms at once--as you would with dumbbells. Do two to three sets of eight to 12 repetitions, and rest 60 seconds between sets.

Double Cross Pulldown

Attach single-arm handles to the high pulleys on each side of a cable station. Grab the left handle with your right hand and the right handle with your left hand. Stand with your feet about shoulder-width apart and your knees slightly bent. Hold the handles near your chin, with your arms crossed [A]. Without bending forward, slowly pull the handles away from your body until your arms are straight [B]. Pause, then slowly return to the starting position and repeat.