bicep workouts with cables it’s no secret that biceps are a popular muscle group to train. They’re easy to see in the mirror, and they’re one of the first muscles that most people want to build.
But building big biceps isn’t as simple as just doing arm curls. Although this exercise is great for beginners, it’s not very effective for advanced lifters who want to increase their muscle size and strength.
That’s why we’ve put together this guide on the best cable bicep exercises for muscle growth, strength development, and the pump. Over a period of several months, we tried, tested, and analyzed 23 different bicep cable exercises to determine which ones produce the best and most reliable results.
Cable machines are a great way to add variety to your workout routine. They provide constant muscle tension because from the moment that you lift the weights off the stack, it’s entirely down to your arms to support the resistance. But since the machine helps with the stabilization part of the workout, cables are generally more comfortable to use than free weights, which typically place significant demands on your joints and connective tissue structures.
Bicep workouts with cables also allow you to focus on specific muscle groups without having to worry about balance or postural alignment issues. That’s because cables originate from fixed points — unlike free weights, which can move in any direction. This makes them easier to use by people who have balance problems or who aren’t as coordinated.
Top 7 cable bicep exercises
Bicep workouts with cables provide constant muscle tension because from the moment that you lift the weights off the stack, it’s entirely down to your arms to support the resistance. But since the machine helps with the stabilization part of the workout, cables are generally more comfortable to use than free weights, which typically place significant demands on your joints and connective tissue structures
Standing cable curls
There are a lot of great exercises to build your arm muscles, but if you’re looking for the tried and tested cable curl is a proven exercise for building arm mass conveniently. Unlike some of the other exercises that you’ll see, cable curls require very minimal setup; all you need to get those bicep gains is a low pulley and a straight bar attachment.
Moreover, since you’re performing the exercise standing, you can lift more weight because your core is in a powerful position to stabilize your body. So since the potential to overload your biceps with cable curls is naturally very high, they’re definitely one of the most effective movements for maximizing muscle hypertrophy.
Here’s how to perform a cable curl:
Stand facing away from the machine with your feet approximately hip-width apart (you can also do this exercise while seated). Grasp both ends of the straight bar attachment with an overhand grip (palms facing each other) and let it hang at arm’s length in front of your thighs with elbows slightly bent and upper arms close to your sides (A). Now slowly bend forward at the waist until your upper arms are parallel to bicep workouts with cables
- Connect a straight bar to a low pulley.
- Grab the bar with a medium underhand grip.
- Let your elbows fully extend so that the bar is resting against your thighs.
- Curl the bar toward your shoulders until the undersides of your forearms touch your biceps.
- Hold the muscle contraction for a split second and then lower the bar under control until your elbows are locked out. bicep workouts with cables
- Repeat for 3-4 sets of 8-12 reps.
Rope hammer curls
Rope hammer curls are a great exercise for building up your bicep workouts with cables.
Rope hammer curls enable you to lift more weight than on any other exercise because your biceps have your big strong brachioradialis to help them out. Hammer curls are also highly effective for bringing up the brachialis, which, although a small muscle, can help to push out your biceps and make them look more peaked when it’s well-developed. bicep workouts with cables
Rope hammer curls are performed in exactly the same way as normal hammer curls except that instead of using an EZ bar or straight bar you are using a thick rope or piece of tubing instead. The rope is held at both ends by two people and you perform the curl using your biceps muscles only – no assistance from other muscles like shoulders or back is allowed during this exercise. This makes for a very intense workout for the arms!