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Much of the potential for your arm size has been dictated by the genetics that your parents have passed on to you. Great biceps are more than just a few slabs of beef placed above the elbows. Of course, large mounds of biceps muscle are great, because size should be part of the framework in every weight-trainer’s upper-body arsenal. However, great arms are multidimensional. They are thick, high, wide and symmetrical when viewed from all angles. They have shredded valleys and peaks rising and falling into massive waves of forearm mass.

It is difficult to achieve incredible detail in the biceps by using only conventional barbell exercises. In contrast, cables or rope types of curls provide a less stable base and permit much more movement, especially around the hands. Constant activation like that achieved by using cables forces the muscle fibers to fire without time to rest, and this type of activation creates dense muscles. This encourages the muscle fibers in the arm to be activated in different and more irregular patterns, and this is not normally achieved with barbell curls.

To maximize the peak in the biceps, it is also important to activate both of its functions – elbow flexion and supination of the hand. Supination of the hand involves taking the hand from a palms-down or neutral position to one where the palms of the hands are facing the ceiling. Rope curls will achieve the goal of maximizing constant tension and they will strongly activate the supination functions of the biceps to induce super contractions as the biceps shorten. Unlike barbell curls, where force is lost at the top of the lift, tension is maintained throughout the full range of motion for each contraction with rope curls. This is the perfect recipe for tight, dense and carved biceps.

Muscles Activated By Rope Cable Curls

Although the brachialis muscle is covered by the biceps and not visible except for the lower and outer parts, it is a very important flexor of the elbow joint. This muscle begins on the humerus bone of the upper arm about two-thirds of the way from the elbow to the shoulder and it crosses the front (anterior) of the elbow joint, where it becomes anchored to the ulna bone near the elbow joint. The ulna bone lies closest to the “little finger” side of the forearm. This attachment to the ulna prevents the brachialis from having any role in supination, but it is a very strong elbow (forearm) flexor. In fact, 60 percent to 70 percent of forearm flexion strength is due to the ability of the brachialis muscle to flex the forearm at the elbow joint. In the rope curls, the hands start in a semipronated (neutral) position, which ensures that the brachialis is fully activated.

The biceps brachii muscle has two parts. The short head of the biceps attaches to the coracoid process, a little beak-like projection from the side of the scapula (shoulder blade). The long head of the biceps brachii attaches to the supraglenoid tubercle, a little bump over the shoulder joint on the scapula. Both heads of the biceps come together and attach to the radius bone of the forearm via the biciptal tendon. The radius bone (the most lateral forearm bone) forms a combination rotational-pivot joint and hinge joint at the elbow. The biceps becomes an effective forearm flexor when the hands are supinated (the palms turned toward the ceiling). This is because supination rotates the radius bone, which tightens the biceps. In contrast, the biceps brachii is a very poor elbow flexor when the hands are pronated, because this rotates the radius so that it sits on top of the ulna and this position slackens the biceps muscles. In rope cable curls, the hands start semipronated, which “unloads” the biceps to activate the brachailis at the beginning of the exercise. However, as the hands are supinated, the biceps comes on to contract even more strongly, because both of its primary functions are incorporated in this exercise (elbow flexion and supination of the hand).

Rope Cable Curls

1. Attach a Y rope handle to the cable from the bottom of the cable pulley station. Make sure the end of the rope has a large knot or a solid plastic knob to keep your hands from slipping off.

2. Grab each part of the Y rope. Turn the hands so the palms are facing each other.

3. Back away from the cable machine so that your feet are about 2 to 3 feet from the base of the pulley machine. Your back should be straight and tight, but your knees should not be locked straight. Your feet should be placed at hip-width apart.

4. Start with your elbows straight and the hands in front of the thighs.

5. Keep your elbows close to the sides of your torso. Take a breath and exhale as you flex the elbow and pull the hands up toward your shoulders.

6. After you are about 25 percent of the way up and your hands have cleared your thighs, begin supinating your hands as you continue to pull your hands toward your shoulders.

7. Continue to curl until your hands are as close to your shoulders as possible. Keep your elbows back and tight to the side of your ribs as you are completing the repetition. Your forearms should be moving, but your upper arms should not be moving at the shoulder.

8. Lower the rope back to the starting position by controlling the weight downward as you inhale. Return the hands from the fully supinated to the semipronated starting position at the bottom.

9. Stop just before the elbows are completely straight, then start the next repetition upward.

Good form is important if you are going to get the most out of it for your biceps and brachialis muscles. Lifting massive weights is not the goal for this exercise, and is better left for standing barbell curls. Nevertheless, the load on the cable machine should be sufficient to make you struggle to get the set done. However, don’t lift a heavier weight by using your body momentum to get the weight up. It is acceptable to allow the arms to move slightly forward when the elbow is fully flexed, but the upper arms must remain as close to perpendicular to the floor as possible to ensure a full aching contraction during the curl. If you pull the arms too far forward, this will reduce the stretch on the long head of the biceps and reduce the “peaking” effect of the exercise.

To turn the heat up, you can incorporate an isometric contraction into the exercise. When you get to the top of the contraction, you should squeeze your biceps hard and hold this position for a count of two. Repeat this isometric contraction each time you come to the top position. Incorporating the isometric contraction at the top of the contraction will also help you to get the “feel” for almost any biceps pose in a much easier fashion. Thus, the isometric contractions in rope cable curls are not only great for increasing the hardness and shape of the upper arms, but this is also helpful if you just impress a few friends at the gym. However, because this is such a severe form of the exercise, it should become your last biceps exercise for the day, and you should limit the isometric contractions to the last two sets of the exercise. You will be amazed at how much more painful the exercise will become with this additional muscle contraction, but this is rewarding pain.

Not everyone has the genetics to possess 23-inch arms with a super peak and no one can legitimately promise you mountainous biceps peaks from a single exercise. However, everyone who has the desire to work hard, rest appropriately and have a nutritionally superior diet will increase his muscle mass and shape. Although rope cable curls is not a great mass builder, you will find that this exercise will be a very satisfying (and a bit painful) finishing exercise for your arm workout and one that can definitely increase your muscle hardness, shape and peak. If you have the hunger for great arms, then you cannot risk not trying rope cable curls for a few months.


Ervilha UF, Farina D, Arendt-Nielsen L, Graven-Nielsen T: Experimental muscle pain changes motor control strategies in dynamic contractions. Exp Brain Res, 164:215-224, 2005.

Guevel A, Hogrel JY and Marini JF. Fatigue of elbow flexors during repeated flexion-extension cycles: effect of movement strategy. Int J Sports Med, 21: 492-498, 2000.

Kulig K, Powers CM, Shellock FG and Terk M. The effects of eccentric velocity on activation of elbow flexors: evaluation by magnetic resonance imaging. Med Sci Sports Exerc, 33: 196-200, 2001.

Kulshreshtha R, Singh R, Sinha J and Hall S: Anatomy of the Distal Biceps Brachii Tendon and Its Clinical Relevance. Clin Orthop Relat Res, 2006.

Moore KL and AF Dalley. Clinically Orientated Anatomy. 4th Edition. Lippincott Williams & Wilkins, PJ Kelly, Editor. Baltimore, Philadelphia. pp. 720-723, 1999.

Rudroff T, Christou EA, Poston B, Bojsen-Moller J, Enoka RM: Time to failure of a sustained contraction is predicted by target torque and initial electromyographic bursts in elbow flexor muscles. Muscle Nerve, 35: 343-356, 2007.

Rudroff T, Poston B, Shin IS, Bojsen-Moller J, Enoka RM: Net excitation of the motor unit pool varies with load type during fatiguing contractions. Muscle Nerve, 31:78-87, 2005.

Shimano T, Kraemer WJ, Spiering BA, Volek JS, Hatfield DL, Silvestre R, Vingren JL, Fragala MS, MareshCM, Fleck SJ, Newton RU, Spreuwenberg LP, Hakkinen K: Relationship between the number of repetitions and selected percentages of one repetition maximum in free weight exercises in trained and untrained men. J Strength Cond Res, 20:819-823, 2006.

The post Bigger Biceps With Rope Cable Curls appeared first on FitnessRX for Men.

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By: Stephen E. Alway, Ph.D., FACSM
Title: Bigger Biceps With Rope Cable Curls
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Published Date: Tue, 17 Jan 2023 19:27:57 +0000

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ILLENIUM Announces First Ever Show In Atlantic City This Summer

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ILLENIUM has grown to be one of the biggest names in dance music. His melodic bass tracks have captivated fans from all over the world and has defined a new genre altogether. Having performed at pretty much every major festival around the world, there’s really only one place left on the east coast that he has yet to perform at. This all changes this Summer as he makes his Atlantic City debut at The Pool After Dark inside Harrahs Casino and Resort on August 17th.

The team behind Fame Hospitality has been reshaping the entire night life scene in Atlantic City over the past few years. To the delight of fans on the East Coast, they’ve been bringing fans some of the top artists in the world to The Pool After Dark located inside Harrahs. This indoor pool venue is undoubtedly unlike any other as it offers the pool party experience all year round. To close out 2023, they hosted one of the biggest parties of Atlantic City last year when Marshmello performed at the venue to packed out crowd. This Summer, The Pool After Dark stage will be graced by none other than ILLENIUM as he makes his debut in Atlantic City.

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For Illenials everywhere, this event will be an extremely rare opportunity to see the Grammy-nominated artist perform at such a unique venue. Earlier this year, ILLENIUM performed 2 sold-out shows at Los Angeles’ Sofi Stadium packing out over 70,000 fans each night for his Trilogy show. Having collaborated with some of the top artists in the world including Avril Lavigne, Travis Barker, Teddy Swims, The Chainsmokers, All Time Low to just name a few, there is no surprise as to why the demand for his shows are so overwhelming. He recently put out his latest collaboration with superstar DJ, Seven Lions, on their track called ‘Not Even Love‘ which can be heard below.

ILLENIUM is set to take the stage this Summer at The Pool After Dark inside Harrahs to make his debut Atlantic City performance on August 17th. Tickets and tables are on-sale now and can be purchased HERE. With everyone swarming from all over the country to this show, make sure to get your tickets now before it sells out and you miss out on this incredible experience. Also performing at the venue this year are SLANDER, NGHTMRE, Alison Wonderland and many more. For a full list of events and how you can get your tickets taking place at The Pool After Dark, see HERE.

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By: Michael Tam
Title: ILLENIUM Announces First Ever Show In Atlantic City This Summer
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Published Date: Thu, 18 Apr 2024 05:43:00 +0000

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Dom Dolla & Nelly Furtado Reunite To Pack Coachella’s Sahara Tent

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Critically acclaimed Australian DJ, producer and songwriter Dom Dolla closed the Sahara stage at Coachella on Saturday night to a packed crowd that included Taylor Swift, Travis Kelce and Ice Spice on the front row. The trio were spotted dancing along to the set, while Dom’s performance featured exclusive edits and unreleased music, opening his set with the highly anticipated unreleased track ‘GIRLS’.

The highlight of his set came in the form of Pop star Nelly Furtado, who delighted onlookers with her surprise appearance and performed a mash-up of her legendary hit ‘Maneater‘ and Benny Benassi’s ‘Satisfaction‘. She later returned to the stage for a remix of her and Dolla’s massive collaboration ‘Eat Your Man’, which they released to critical acclaim last year. This wasn’t Dom Dolla’s first performance of the weekend — the Grammy-nominated producer also played a back-to-back set with John Summit on Friday night at the Outdoor Stage as their collaborative alias, Everything Always.

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Title: Dom Dolla & Nelly Furtado Reunite To Pack Coachella’s Sahara Tent
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10 Ways To Give Your Outfit A Vintage Look

Man leaning against a tree reading wearing khaki chinos an oxford shirt with a knit red tie jpg

At some point in your personal style journey, you’re bound to take notice of vintage menswear and its influence over contemporary fashion today.

For many, their first exposure to vintage style is through movies and television, whether original media from previous decades, or period-pieces produced in the modern day.

Some are enamored with the “old money” elegance in The Talented Mr. Ripley (1999), while others find themselves more drawn to Robert De Niro’s flashy ensembles in Martin Scorsese’s mob epic, Casino (1995). Perhaps you’re into the exemplary displays of Ivy Style portrayed in Dead Poets Society (1989), or the 70s take on the look in The Holdovers (2023).

Man leaning against a tree reading, wearing khaki chinos, an oxford shirt with a knit red tie, a gray tweed sport coat

The real world holds plenty of style stimulation, as well. Maybe your favorite style influencer recently put you on to an especially cool retro look. Or you passed someone on the street with head-turning taste.

Whatever your source of inspiration, and whatever particular aesthetic that’s caught your eye, there’s one truth that remains consistent across practically all of these experiences and others like it: vintage style can be pretty darn cool, and a ton of fun!

Photo of man wearing vintage 50s style seersucker suit

But in truth, it can be challenging to know where to start once you’re committed to the idea of incorporating more vintage styles into your wardrobe. So, we’ve put together a list of tips and expert advice to help you experiment and achieve the perfect vintage look. Ready to retro-fy your style journey? Read on!

Tip #1: Shop Secondhand Vintage

This might seem obvious, but it’s worth stating. You won’t get a more authentic vintage look than by wearing authentic vintage clothing.

Besides being a sustainable practice, shopping vintage will help you learn to appreciate the styles of previous decades in a whole new way. It truly is a hands-on learning experience that will allow you to recognize vintage details everywhere, furthering your understanding of vintage fashion.

Thrift stores, flea markets, and online marketplaces like eBay, Poshmark, Mercari, Depop, Vinted, and more are filled to the brim with vintage offerings spanning across different decades and styles. It can take a bit of work and patience, but that’s part of the fun when it comes to cultivating your vintage style.

Thrift store rack filled with textured and colorful suits and jackets, and patterned shirts

Sometimes, you can find quality vintage-inspired pieces produced by modern brands. If this works for you, go for it! But always be mindful of quality. It’s worth noting that you can often find great deals on vintage designer pieces by shopping secondhand.

This tip is at the very top of the list because it truly is the best way to get started. Embrace the process and have fun with it!

Tip #2: Incorporate Tailoring Into Your Outfit

When in doubt, tailoring has got your back. And sometimes your legs, too!

What many outfits some may categorize as “boring” often lack is a degree of extra dimension or texture. That’s where tailoring comes in.

Take a look at pretty much any vintage photograph, and you’ll often see it front and center. Men wearing suits, jackets, wool trousers – the works! It doesn’t even need to read as formal if you opt for a casual suit or sportcoat. But it will undoubtedly add a touch of sophistication to nearly any outfit.

Blazers and sportcoats feature lapels that frame your torso and neck, while padded shoulders will compliment and accentuate your form.

Man wearing olive-colored tweed jacket over turtleneck sweater

This extends to bottoms, as well. Try swapping your regular work chinos for a pair of tailored trousers to elevate your ensemble. This can work any time of the year if you go with the right fabric. Try wool or corduroy for fall and winter, cotton for spring, and linen or seersucker for summer!

Man wearing linen pleated trousers

Looking to try a bit more? Wear a full suit!

Until the late 1990s, it was more common than you might think. Hence, the vintage association. If you have the option, opt for more casual suiting made from casual fabrics like tweed, corduroy, or linen. When the occasion calls for it, smoother, worsted wools should be your go-to for business or more formal settings.

Tip #3: Try Out New Silhouettes

A lot of modern, contemporary clothing has fit very similarly for a while now. Slim and skinny fits were all the rage in the 2010s. Even today, it remains a very common style. For the fashion-conscious, wider, roomier fits have been back for a few years now. But if you have yet to give it a try, maybe now’s the time!

Not all larger fits are the same, either. For example, during various decades across the twentieth century, the fit of pants, in both refined tailoring or casual workwear, was constantly evolving, much like our trends today.

The 1920s saw an influx of relaxed suits, with lots of room in the seat, thigh, and leg of the pants. In the 1970s, flared pants were accentuated with a slimmer thigh. Big shoulders in jackets and a tasteful excess of fabric characterized much of the look of tailoring in the 1980s.

Man wearing 70s flared jeans with western boots and western belt

If you’ve been wearing the same slim or skinny fit chinos and slim fit suits since 2010, it might be time to switch things up! There will always be a place for tasteful slim fits, but it can be a lot of fun to experiment with roomier clothes, too.

Man wearing wide-leg, chalk-striped wool trousers

Tip #4: High-Rise Pants Are Iconic

Sometimes, a low-rise jean looks pretty cool! The Ramones certainly had the right idea. But for a good chunk of menswear history, pants have traditionally sat significantly higher on the waist, falling closer to one’s natural waistline.

The rise of a pair of pants refers to how much fabric exists between the top of the waistband and the crotch seam. The more fabric, the higher the rise.

Aside from lending your outfits a classic, vintage look, high-rise pants can actually make you look taller by elongating your legs and breaking up your body proportions in a way that is almost always universally flattering to all body types.

With the right amount of room in the seat, sometimes afforded by pleats (see tip #6), they can be highly comfortable, and typically slip a lot less than many lower-rise pants.

Man wearing high-waisted, pleated corduroy trousers with a tucked-in oxford shirt and wool sweater.

Generally speaking, high-rise pants extend to around your belly button. But sometimes, they can be a little higher or a little bit shorter. Finding which exact fit is right for you can take some trial and error, but a good pair of high rise jeans or tailored trousers are a great way to give your outfits a vintage touch.

Tip #5: Frame Your Face With Retro Shades

There are tons of sunglasses with timeless, classic frames that stand the test of time. But if you want to make a statement, go bold! Big shades in tinted colors offer a lot of 70s appeal.

Tortoiseshell sunglasses have a bit of a softer touch, but work well with all sorts of classic menswear aesthetics.

Man wearing brown tortoiseshell sunglasses

Maybe you’re going for a 1980s stockbroker look? Keep things big, bold, and boxy! A good pair of vintage style shades can be a brilliant capstone on an already brilliant retro outfit.

Tip #6: Pleated Pants, Perchance?

One of the chief characteristics of classic menswear and vintage tailoring is the amount of depth and dimension afforded by the fabric, fit, and details.

Today, a lot of contemporary fashion can feel a bit flat. But if you keep an eye on the forefront of fashion, you may have observed that pleated pants have made quite the comeback in the past few years!

And for good reason, too. Gone is the somewhat dorky, dad-like association of ill-fitting, pleated khakis. Quality pleated pants lend an extra dose of visual interest to all types of outfits, from casual linen trousers to the most refined tailoring.

Man wearing double pleated brown houndstooth wool trousers, paired with a brown braided belt

Flat-front pants are just fine, but pleats offer a subtle yet noticeable charge of detail and dimension. They afford pants a bit more shaping, and as you very well know by now, silhouette is vital to getting a vintage look right.

And they can be practical, too. If you happen to have thicker thighs, you’re likely to enjoy the added comfort and room of pleated pants. A little pleat goes a long way!

Whether you prefer a single, reversed pleat, double, forward-facing pleats, or a different configuration, like double reversed pleats, they’re guaranteed to signal that your outfit considers classic detailing.

Tip #7: It’s Time For Ties

Modern menswear seems to be rather split on the necktie. Many have all but abandoned it, even at traditionally formal events like weddings or political forums. Others still maintain that traditional tailoring almost always required a tie.

Regardless of where you fall, the tie has certainly become less and less popular over the twenty-first century. But for most of classic menswear history, the tie has held a place across many shapes, forms, and aesthetics. And if you’re trying to go for a vintage look, the right neckwear can make a big difference.

Man wearing 80s style double-breasted pinstriped suit with art deco tie

Classic silk ties in simpler patterns will work best for formalwear, whereas bolder ties are more of a statement piece. Textured ties, such as knits or wool compositions, can really add to an ivy or academic look. Wider ties tend to be seen as more vintage – but bear in mind that skinnier ties were popular in the late 1950s and 1960s!

To stand out and really sell a vintage ensemble, it might just be time to revisit the necktie.

Tip #8: Prioritize Natural Fabrics

With the exception of 1970s style, which popularized polyester in the form of double-knit synthetic suits for leisure, disco, and more, vintage style is often entirely composed from natural fiber fabrics.

Today, a lot of modern clothing is made from polyester or other synthetic fabrics. This changes how a garment feels, wears, and lasts. Vintage clothing is often made entirely from natural fabrics like wool, cotton, and linen.

Man looking confident arms crossed thick wool cable knit fishermans sweater jpg

Unless you’re going for a 70s look, polyester or synthetic-blend clothing is often a staple of more modern clothing. A suit made from stretch-infused athleisure fabric might be comfortable, but it won’t exactly communicate a vintage style.

Prioritizing natural fabrics will ensure that most of your outfits read as more period-accurate, and they’ll likely last longer, as well.

Tip #9: Vintage Bling Counts, Too

Vintage jewelry can be a great finishing touch to your outfit, and an even better way to express your individuality. Like authentic vintage clothing, you often can’t beat the genuine article when it comes to antique jewelry.

Necklaces, rings, bracelets, and more, can often be found at flea markets or online marketplaces for competitive price points. Where you can, try to stick with genuine silver or gold. In the long run, it’ll often look a lot better than some cheaper alternatives.

Nervous about trying out jewelry? Start small!

A simple chain, pendant, or ring is an easy access point to experiment. Historically, rings have many hidden meanings and old-world associations, often depending on the finger you choose to wear them on. For an easy vintage look, a simple signet ring will most likely suffice.

Man’s hand adorned with a simple silver signet ring on his pinky. Ring has a tasteful coat seal engraved on it

Signet rings are adorned with seals, often bearing a family crest, signature, or similar, used to confirm authority on documentation and the like. Today, they just look great as a top-tier vintage accessory.

Tip #10: These Shoes Are Made For Walking

Don’t discount your footwear! When it comes to putting together an outfit, your shoes will sometimes be the first thing people notice, and they can truly make or break your overall look.

For more casual outfits, consider timeless classics such as Converse Chuck 70s, brown leather derbies, loafers, or even a western boot.

Man wearing classic, straight-fit blue jeans paired with brown tassel loafers and white socks

For more formal styles, choose authentic dress shoes. These will almost always be black, and unlike open-laced derbies, sport a more polished, closed-laced lacing system.

If you’re interested in investing in quality dress shoes, consider goodyear welted shoes and full-grain leather. These may cost more up-front, but they’ll age more gracefully, too, and can typically be expected to last longer.

Bonus Tip: Don’t Forget to Have Fun with the Process

Thought we were done, did you? Well, we nearly are.

But it’s worth noting that the most important part of experimenting with style, vintage or not, is to allow yourself to enjoy the process.

If you start to feel frustrated that your outfits aren’t looking exactly the way you pictured in your head – that’s okay! Fashion and style journeys are rarely completed in one trip. So, be sure to experiment. Learn. And enjoy yourself along the way!

The post 10 Ways To Give Your Outfit A Vintage Look appeared first on Real Men Real Style.

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By: Antonio Centeno
Title: 10 Ways To Give Your Outfit A Vintage Look
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Published Date: Thu, 18 Apr 2024 16:12:15 +0000

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