Fitness made for you
PT-designed routines and recipes.
Get real results without the high price tag.
When most people think of strong and defined upper arms, the biceps typically come to mind. These muscles are crucial for achieving the peak arm definition often desired when performing upper-body lifts. Regularly performing these bicep cable exercises will support your goals of improving arm strength and development.
The biceps are prime movers in many upper-body lifts and daily activities involving lifting, pulling, and carrying. They also stabilize the shoulder and elbow joints during extension and flexion. This helps prevent joint injuries and strains.
Some of the best cable bicep exercises target the biceps in a compound manner while others utilize an isolated approach. Compound exercises such as the standing cable lat pulldown activate multiple muscle groups including the biceps, lats, and shoulders. Read on to learn eight of the best cable bicep workouts to increase bicep strength and muscle hypertrophy. Cables help these exercises facilitate bicep adaptation and increase upper-body development.
8 Cable Machine Bicep Exercises
This article provides guidance on cable machine bicep workouts to enhance your upper-body regimen. These are eight of the best exercises to program into your split:
- Bayesian Curl.
- Cable Hammer Curl.
- Cable Bicep Curl.
- Cable Reverse Curl.
- Standing Cable Lat Pulldown.
- Cable Preacher Curl.
- Cable Face Pull.
- Cable Chest Fly.
They can be customized and modified to fit a variety of workout goals based on fitness level and experience.
8 Cable Bicep Workouts
The following workouts target and strengthen your biceps using a cable machine for a unique and targeted stimulus. You can perform them as listed or in the order of your preference.
Bayesian Curl
The Bayesian curl is one of the most effective exercises for isolating the upper arm muscles when doing bicep machine workouts. It has similarities to the traditional bicep curl but involves curling the arm while holding a weighted cable from behind. This increases the tension on the upper arms, particularly the biceps long head muscle.
The Bayesian curl is a valuable addition to your upper arm lifting routine. It will increase bicep peak development and also improve forearm endurance and stabilization.
How To Do
- Begin by attaching a weighted handle to a low pulley on a cable machine.
- Face away from the machine and take the handle in one hand using an underhand grip. The palms will be facing forwards.
- Stand with a staggered stance (one foot slightly in front of the other) and lean forward at the hips.
- Inhale and engage your core.
- Exhale as you curl the handle upward toward your shoulder.
- Focus on squeezing your biceps throughout the movement for maximum activation.
- Hold at the top for one count, and then slowly lower the handle while maintaining control.
- Repeat for the appropriate sets and reps.
Tips
- Choose an appropriate weight that allows you to maintain proper control and technique while still providing a challenging stimulus.
- Maintain an underhand grip as you curl the handle upward with palms facing forward.
- Keep your upper arm stable throughout the movement as only the forearm should move.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Cable Hammer Curl
The cable hammer curl follows the same movement pattern as traditional hammer curls but with a cable machine instead of dumbbells. The cable machine places constant tension on the upper arms, increasing the overall training load.
While the biceps and brachialis are prime movers in this exercise, the wrist flexors also provide forearm stabilization. The exercise facilitates balanced upper arm development, and improved grip and forearm endurance.
Program the cable hammer curl into your upper body routine to build strength, improve functional movements, and enhance your physique.
How To Do
- Begin by attaching a rope to a low pulley on a cable machine.
- Select the appropriate weight for your goals and fitness level.
- Place your feet shoulder-width apart and hips forward.
- Grip one end of the rope in each hand with a neutral grip, palms facing inward.
- Inhale and engage your core.
- Exhale as you raise the weighted rope to shoulder height. Keep your elbows close to your sides and maintain stability and control in the upper body.
- Hold at the top for one count, concentrating on squeezing the biceps.
- Inhale as you slowly lower the rope back down until your arms are fully extended, controlling the movement throughout.
- Repeat for the appropriate sets and reps.
Tips
- Be careful not to lock the elbow during flexion or extension. Keep a slight bend to avoid straining.
- If you experience any wrist pain or discomfort, stop performing the exercise until after consulting with a fitness professional.
- Avoid using momentum to complete the exercise, and focus on maintaining control and stability.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Cable Bicep Curl
The cable bicep curl follows the same movement as traditional bicep curls but uses cables instead of dumbbells. It is a popular exercise that primarily focuses on the biceps and brachialis muscles throughout the entire range of motion. It also engages the wrist flexors, supporting grip strength and forearm stability.
You can easily customize the exercise using different attachments and movements. Try attaching a rope, bar, or handles to the cable using either a standing, seated, or kneeling position.
How To Do
- Begin by attaching a bar to a low pulley on a cable machine.
- Select the appropriate weight for your goals and fitness level.
- Place your feet shoulder-width apart and hips forward.
- Grip both ends of the bar using an underhand grip.
- Inhale and engage your core.
- Exhale as you curl the bar up, keeping a straight back and using control.
- Keep your elbows in and concentrate on squeezing your biceps throughout the movement.
- Hold at the top for a count to maximally activate the biceps.
- Inhale as you slowly lower the bar down until your arms are fully extended.
- Repeat for the appropriate sets and reps.
Tips
- Keep your elbows in by your sides to ensure your shoulders are properly engaged.
- Do not raise the bar above shoulder height as this may cause pain or injury.
- If you experience shoulder pain or discomfort, stop performing the exercise until after consulting with a fitness professional.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Cable Reverse Curl
The cable reverse curl is another variation of the standard bicep curl using a weighted cable machine. This exercise involves curling the weighted bar up with an overhand grip (palms facing down).
The overhand grip provides a different stimulus which increases activation of the brachioradialis muscle. This muscle is a less traditional muscle to work on. Including this exercise in your routine can facilitate a more well-rounded workout for improved muscle symmetry.
How To Do
- Begin by attaching a bar to a low pulley on a cable machine.
- Select the appropriate weight for your goals and fitness level.
- Stand with your back to the machine, feet shoulder-width apart, and a neutral spine.
- Grip both ends of the bar using an overhand grip (palms facing down).
- Inhale and engage your core.
- Exhale as you raise the bar, keeping a straight back and using control.
- Keep your elbows in and concentrate on squeezing your biceps and brachialis throughout the movement.
- Raise until the elbows are fully flexed, about chest height. Hold at the top for a count to maximally activate the biceps and brachialis.
- Inhale as you slowly lower the bar down, fully extending your arms.
- Repeat for the appropriate sets and reps.
Tips
- Keep your elbows tucked in and avoid flaring out to increase the bicep engagement.
- Maintain control throughout the movement, and be careful not to swing the bar up or down.
- Keep your core engaged and back flat to reduce straining the lower back.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Standing Cable Lat Pulldown
The standing cable lat pulldown is a compound exercise that utilizes a pulling movement to build strength in the upper body. It primarily targets the latissimus dorsi, biceps, and trapezius muscles.
Cable lat pulldowns have many benefits including increased back strength, improved posture, and core engagement. Performing it while standing stimulates core activation to maintain stability in the lower back and trunk.
How To Do
- Begin by attaching a straight bar to a high pulley on a cable machine.
- Select the appropriate weight for your fitness level and goals.
- Stand with your feet hip-width apart.
- While keeping your spine neutral, slightly bend your knees and hinge forward at your hips. Keep your chest up with your head facing forward.
- Extend your arms forward and grip the straight bar. Use a double overhand grip, palms facing down. Your grip should be slightly wider than shoulder-width.
- Inhale and engage your core. Exhale and bring the bar straight down towards your chest. Maintain control and steady movement throughout.
- Hold for a count at the bottom position, focusing on squeezing the lats and biceps.
- Inhale and bring the bar back to the starting position with control.
- Repeat for the appropriate sets and reps.
Tips
- Activate the core muscles to stabilize the spine and maintain the correct body position.
- Perform the normal seated version of the lat pulldown to perfect form before progressing to this variation.
- Focus on contracting your lats throughout the movement to develop a better mind-muscle connection.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Cable Preacher Curl
The cable preacher curl is an effective cable arm exercise for peak bicep development. It uses a preacher bench to support the triceps and reduce the support needed from the shoulders. This increases the focus on the biceps, ensuring they are primarily isolated.
This exercise is very effective for facilitating bicep muscle hypertrophy, helping to build strong, well-defined upper arms.
How To Do
- Place the preacher bench close to the cable machine so you can reach the handle while seated.
- Adjust the seat height so your arms rest comfortably on the bench pad.
- Set the pulley height to the lowest possible setting so the angle is low enough to target the biceps effectively.
- Securely attach a straight bar to the pulley
- Grip the bar with an underhand grip (palms facing upward).
- Inhale and engage your core.
- Exhale and contract your biceps to gently curl the weight while keeping your body and upper arms stable. Your elbows should stay in the same position.
- When the biceps are fully contracted, hold the position and concentrate on squeezing them for maximum engagement.
- Inhale and slowly lower the weight until the arms are fully extended. Be careful not to fully drop the weight to maintain constant tension.
- Repeat for the desired number of reps and sets.
Tips
- Position the preacher bench so you can comfortably keep your upper arms flat on the pad curling only the forearms.
- Use a moderate weight to retain proper lifting form throughout the reps.
- Practice controlled breathing by inhaling when lowering and exhaling when curling up.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Cable Face Pull
The cable face pull is an upper-body exercise that primarily targets the upper back, biceps, and shoulder muscles. It involves pulling weighted handles attached to a cable toward your face while flexing the elbows. It is very effective at supporting shoulder strength and stability.
The cable face pull is beneficial for improving spinal stability and shoulder strength. It targets the trapezius muscles, supporting posture and upper spine alignment.
How To Do
- Begin by standing in front of a weighted cable machine.
- Choose the cable anchor point at your eye level and clip on a double rope attachment.
- Select the appropriate weight for your fitness level and goals.
- Stand with your feet hip-width apart.
- Grasp a handle with each hand. Ensure your palms are facing inward.
- Take a couple of steps back until your arms are fully extended.
- Bring your shoulder blades back and stick your chest out. Inhale and engage your core.
- Exhale as you pull both handles straight back towards your face.
- Once your hands reach your ears, hold briefly and concentrate on squeezing the biceps.
- Inhale as you slowly release the rope back to the starting position. Keep your movements steady and controlled throughout.
- Repeat for the desired number of reps and sets.
Tips
- As you pull the rope towards you, think about exposing your inner arm to the cable machine in front.
- Keep your shoulder blades retracted (towards the spine) and chest out when pulling. This allows you to isolate the targeted muscles.
- Avoid letting your elbows drop, and hold the rope at eye level throughout the movement.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Cable Chest Fly
The cable chest fly follows similar movements to the bench press but uses a cable machine instead of a barbell. This creates a unique challenge for the shoulders to maintain stability throughout the movement enhancing shoulder joint health.
The cable chest fly primarily targets the chest, shoulders, and bicep muscles for a comprehensive upper-body workout. It also activates the upper back supporting spinal stability and the wrist flexors improving grip and forearm strength.
How To Do
- Start standing in front of a cable machine with two pulleys at shoulder height.
- Attach a handle to each pulley and choose your ideal weight.
- Grab one handle with your right hand. Stretch the cable until you can select the other pulley in your left hand.
- Stand with your back to the machine, using a staggered stance (one foot in front of the other) for stability.
- Extend your arms out, keeping a slight bend in your elbows. Hold the handles with your palms facing forward.
- Lean forward slightly at the hips, inhale, and engage your core to stabilize your spine.
- Exhale and slowly bring the handles together to meet at the center of your chest.
- When the handles come together, hold the position for one second and squeeze your chest and biceps.
- Inhale and slowly return your arms to the starting position.
- Repeat for the desired number of reps and sets.
Tips
- Avoid using momentum to bring the handles together. The movement should be slow and controlled.
- Resist touching the handles together at the peak of your chest fly to maintain steady tension on the chest muscles.
- Don’t let your arms extend back beyond your shoulders on the lowering phase as this could lead to a shoulder injury.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 1–5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15+ |
| Power Training | 3–5 | 15+ (Explosive) |
Anatomy Of The Biceps
The biceps brachii are a large muscle group of the upper arm, located between your shoulders and forearms. They consist of two heads — the biceps short and long long heads.
The bicep heads function to perform elbow flexion and shoulder stabilization during movement. They are essential in upper body strength and functional activities involving lifting, carrying, and pulling. Research shows the biceps brachii can reach maximum voluntary contraction of approximately 20% during elbow flexion. This depicts how hard the muscle is working and increases when resistance is applied during these exercises.
Biceps Long Head
Most outside part of your bicep.The front of your upper arm.
Biceps Short Head
Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.
Benefits Of Bicep Cable Workouts
Incorporating these cable bicep workouts into your routine provides functional and performance-related benefits. Read on for details of some key ones below.
Minimal Strain On The Joints
Cable bicep exercises provide increased support to the elbow and shoulder joints during the movement. This helps reduce the risk of strain and injury while also strengthening the joint and surrounding muscles. These exercises also increase core stability to maintain a strong back helping prevent lower back strains.
They also help reduce the risk of wrist injuries by improving grip strength and wrist stabilization.
Constant Tension
Cable bicep exercises effectively tone the biceps by isolating resistance on both heads of the muscle for targeted engagement. The cable ensures the biceps are fully engaged throughout the movement through constant tension.
By consistently performing these exercises, you will encourage bicep muscle hypertrophy, which helps the muscles grow larger and stronger.
Increased Strength
Muscle strength refers to the function of the muscles against resistance as a stimulus. When working against resistance, the body adapts to become stronger. To continue adapting and progressing when exercising, you must incorporate progressive overload, or continuously increase the intensity.
These cable exercises will benefit performance with other upper-body lifts as well, such as the bench press and deadlift. Additionally, they support functional strength in daily activities requiring bicep activation, such as pushing, lifting, and carrying objects.
Training Tips For Cable Bicep Exercises
- Always stretch the biceps and surrounding muscles before performing cable resistance exercises.
- Use proper form, keeping your elbows close to your body or head and your upper arms stationary.
- Use controlled movements and avoid swinging or using momentum to raise and lower the bar or rope.
- Always use the appropriate weight for your fitness level. It should be challenging but still allow you to maintain proper technique and avoid injury.
- Keep your core engaged throughout, and avoid arching or rounding the back.
- Your grip should be firm to avoid hyperextension but not too tight, creating excess tension in the wrist.
- When you are ready to progress in weight, enlist the help of a partner or trainer at your gym for spotting.
Conclusion
The biceps are crucial for many functional and upper-body exercises. They maximize strength performance, improve joint mobility, enhance physique, and reduce muscle imbalances.
Using cables to train the biceps creates isolated resistance and a strategic approach for your upper-body routine. The exercises above are some of the best ones to incorporate into your next arm workout.
Frequently Asked Questions
Cable machines are very beneficial for enhancing bicep development through targeted resistance. They facilitate constant tension on the biceps, isolating the stimulus to build strength and muscle definition.
While both cables and dumbbells provide many benefits for the biceps, cable machines may be preferable for those trying to build muscle. The cable machine increases the load and intensity through constant tension which supports muscle growth.
Bicep workouts provide a variety of benefits to many individuals with different fitness goals and experiences. These exercises improve upper-arm strength, increase muscle tone, and support functional daily activities. They are an important part of a well-balanced upper-body routine.
With any training regimen, it is important to incorporate recovery days to avoid injury and allow for adequate muscle repair. It is not recommended to train the biceps every day. Allow for at least 48–72 hours of recovery between sessions.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
- None Krzysztofik, Wilk, N., None Wojdała and None Gołaś (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International Journal of Environmental Research and Public Health, [online] 16(24), pp.4897–4897. doi:https://doi.org/10.3390/ijerph16244897.
- Signorile, J.F., Rendos, N.K., Heredia, H.H., Alipio, T.C., Regis, R.C., Eltoukhy, M.M., Nargund, R.S. and Romero, M.A. (2017). Differences in Muscle Activation and Kinematics Between Cable-Based and Selectorized Weight Training. The Journal of Strength and Conditioning Research, [online] 31(2), pp.313–322. doi:https://doi.org/10.1519/jsc.0000000000001493.
- Coratella, G., Tornatore, G., Longo, S., Toninelli, N., Padovan, R., Esposito, F. and Emiliano Cè (2023). Biceps Brachii and Brachioradialis Excitation in Biceps Curl Exercise: Different Handgrips, Different Synergy. Sports, [online] 11(3), pp.64–64. doi:https://doi.org/10.3390/sports11030064.
- Calatayud, J., Vinstrup, J., Jakobsen, M.D., Sundstrup, E., Brandt, M., Jay, K., Colado, J.C. and Andersen, L.L. (2015). Importance of mind-muscle connection during progressive resistance training. European Journal of Applied Physiology, [online] 116(3), pp.527–533. doi:https://doi.org/10.1007/s00421-015-3305-7.
- None Krzysztofik, Wilk, N., None Wojdała and None Gołaś (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International Journal of Environmental Research and Public Health, [online] 16(24), pp.4897–4897. doi:https://doi.org/10.3390/ijerph16244897.
- Hasan, S., Iqbal, A., Alghadir, A.H., Asma Alonazi and Danah Alyahya (2023). The Combined Effect of the Trapezius Muscle Strengthening and Pectoralis Minor Muscle Stretching on Correcting the Rounded Shoulder Posture and Shoulder Flexion Range of Motion among Young Saudi Females: A Randomized Comparative Study. Healthcare, [online] 11(4), pp.500–500. doi:https://doi.org/10.3390/healthcare11040500.
- Tiwana, M.S., Charlick, M. and Varacallo, M. (2024). Anatomy, Shoulder and Upper Limb, Biceps Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK519538/.
- von Werder, S.C.F.A. and Disselhorst-Klug, C. (2016). The role of biceps brachii and brachioradialis for the control of elbow flexion and extension movements. Journal of Electromyography and Kinesiology, [online] 28, pp.67–75. doi:https://doi.org/10.1016/j.jelekin.2016.03.004.
- Kleiber, T., Kunz, L. and Disselhorst-Klug, C. (2015). Muscular coordination of biceps brachii and brachioradialis in elbow flexion with respect to hand position. Frontiers in Physiology, [online] 6. doi:https://doi.org/10.3389/fphys.2015.00215.
- Su Su Hlaing, Rungthip Puntumetakul, Ei Ei Khine and Boucaut, R. (2021). Effects of core stabilization exercise and strengthening exercise on proprioception, balance, muscle thickness and pain related outcomes in patients with subacute nonspecific low back pain: a randomized controlled trial. BMC Musculoskeletal Disorders, [online] 22(1). doi:https://doi.org/10.1186/s12891-021-04858-6.
- Ferguson, R., Riley, N.D., A. Wijendra, Thurley, N., Carr, A.J. and Bjf, D. (2019). Wrist pain: a systematic review of prevalence and risk factors– what is the role of occupation and activity? BMC Musculoskeletal Disorders, [online] 20(1). doi:https://doi.org/10.1186/s12891-019-2902-8.
- Signorile, J.F., Rendos, N.K., Heredia, H.H., Alipio, T.C., Regis, R.C., Eltoukhy, M.M., Nargund, R.S. and Romero, M.A. (2017). Differences in Muscle Activation and Kinematics Between Cable-Based and Selectorized Weight Training. The Journal of Strength and Conditioning Research, [online] 31(2), pp.313–322. doi:https://doi.org/10.1519/jsc.0000000000001493.
- DeSimone, G.T. (2016). SHAREABLE RESOURCE. ACSMʼs Health & Fitness Journal, [online] 20(5), pp.3–4. doi:https://doi.org/10.1249/fit.0000000000000230.
- Hughes, D.C., Ellefsen, S. and Baar, K. (2017). Adaptations to Endurance and Strength Training. Cold Spring Harbor Perspectives in Medicine, [online] 8(6), pp.a029769–a029769. doi:https://doi.org/10.1101/cshperspect.a029769.
- Plotkin, D., Coleman, M., Derrick Van Every, Maldonado, J., Oberlin, D., Israetel, M., Feather, J., Alto, A., Vigotsky, A.D. and Schoenfeld, B.J. (2022). Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ, [online] 10, pp.e14142–e14142. doi:https://doi.org/10.7717/peerj.14142.
- Sousa, C.A., Zourdos, M.C., Storey, A.G. and Helms, E.R. (2024). The Importance of Recovery in Resistance Training Microcycle Construction. Journal of Human Kinetics, [online] 91, pp.205–223. doi:https://doi.org/10.5114/jhk/186659.
- Monteiro, E.R., Vingren, J.L., Corrêa Neto, V.G., Neves, E.B., Steele, J. and Novaes, J.S. (2019). Effects of Different Between Test Rest Intervals in Reproducibility of the 10-Repetition Maximum Load Test: A Pilot Study with Recreationally Resistance Trained Men. International journal of exercise science, [online] 12(4), pp.932–940. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6719818/.
About the Author
Erin Lohrenz, MPH Certified Personal Trainer, Running Coach & Nutrition Specialist
0 Comments