Bicep cable workouts

The bicep cable workouts is a variant of the conventional biceps curl, whose main modification is that instead of using a barbell or a dumbbell, it uses a barbell hooked to a pulley.

Although it may seem like a very similar exercise to the conventional barbell biceps curl, it is quite far from how to work it. Those of you who have ever done it will notice the differences between working with one and the other.

Personally, I like the cable biceps curl better to pump up the arms, but for strength gains, I’ll definitely stick with the pull-ups or the barbell bicep cable workouts. Then it depends, also a lot, on the personal genetics of each one and which exercise suits us best.

However, what is certain is that it is a more than interesting exercise to introduce into our arm training routines, as it will help us to give variety and work the biceps in a different way.

Muscles involved in the High Pulley Curl

This exercise targets the biceps brachii (2 heads of the bicep cable workouts), brachialis (half of the arm between the biceps and triceps), and the brachioradialis (forearms) muscles. It’s a great exercise to get a full stretch on the biceps in the “negative” phase, which is the eccentric portion of the movement when the muscle lengthens.

bicep cable workouts
bicep cable workouts
  • To start, set a weight that is comfortable on each side of the pulley machine. Note: Make sure the amount of weight selected is the same on each side.
  • Now adjust the height of the pulleys on each side and make sure they are set higher than your shoulder height.
  • Stand in the middle of both sides and use an underhand grip (palms facing the ceiling) to grab each handle. Your arms should be fully extended and parallel to the floor with your feet shoulder width apart. Your body should be evenly aligned with the handles. This is the initial position.
  • As you exhale, slowly squeeze your biceps on each side until your forearms and biceps touch.
  • As you inhale, move your forearms back to the starting position.
  • Repeat for the recommended number of reps prescribed in your program.

How are bicep cable workouts performed?

To correctly execute the cable bicep cable workouts, we must first place a bar hooked to a pulley, in a position that allows us to place the arms extended, emulating the starting position of other workouts.

With a supine grip, we will hold the bar tightly, and with the palms of our hands at shoulder height, with our feet slightly open and with our knees semi-flexed (very slightly), we will begin to lift the bar. It is important that we keep our back straight, with our chest out, to avoid possible injuries resulting from poor execution.

We will take the bar until the arms are completely contracted, being the arms and not our back the one in charge of executing the lift. Once up, we will hold 1-2 seconds to promote muscle congestion and we will return, again, to the starting position.

Why is this exercise important?

The key to this exercise is to isolate and develop the muscles of the upper arm. Using cable to target your biceps ensures that you maintain resistance on both the concentric (curling motion) and eccentric (muscle lengthening) portions of this movement.

This is a true isolation exercise for bicep cable workouts, so you’ll want to make sure your elbows are in a fixed position, so focus on moving your forearms back and forth without moving your elbows up and down.

By training your upper body, you’ll help increase your lean muscle mass, which will help speed up your metabolic rate and lose body fat. Having an increased BMR helps your body burn extra calories even at rest. This is because lean muscle is a very metabolically active tissue and burns many more calories than adipose tissue (body fat).

What muscles does the bicep cable workouts?

The bicep cable workouts, as we usually indicate in practically all the variants, is usually very close to the original movement in terms of muscles worked. The secret of this type of exercise is to promote the stimulation of these muscle fibers in a different way and thus cause a greater evolution.

  • brachial biceps
  • brachial
  • brachioradialis
  • wrist flexor muscles
  • front delts
  • middle trapezius


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