Cable bicep workouts

Cable Bicep Workouts for Bigger, Stronger Arms | The Best 10

Cable bicep workouts are an amazing way to build bigger, stronger biceps in a minimal amount of time with minimal equipment. There are plenty of different cable bicep exercises you can do,
these include; curls, reverse curls, hammer curls, and more.

Use this guide to learn how to do each of these exercises safely and effectively in order to build the best possible arms with your cable machines.

While lifting weights can help you develop bigger, stronger biceps, incorporating cable workouts into your routine will help you target the biceps muscles, in particular, making them stand out, even more, when you flex your arms.

These ten exercises will help increase the size and strength of your biceps, no matter how long you’ve been working out or how many sets and reps you do.

Try doing three sets of each move on back-to-back days to give your arms a workout they won’t soon forget!
These 10 cable bicep workouts are designed to build the arm muscles you want while also helping you maintain an overall balanced physique.

Cable Bicep Workouts Overview

Cable bicep workouts are a great way to build bigger, stronger arms. They allow you to target your biceps with a variety of exercises and can be done with a variety of equipment. Plus, they’re easy to do at home or at the gym. Here are ten of the best cable bicep workouts to help you get started.

Seated Alternating Dumbbell Curls

This exercise is a great way to start your bicep workout. It allows you to really focus on each individual curl and get a good range of motion. Plus, it’s easy to add weight as you get stronger.

Related: The 20 Best Bicep Workouts for Greater Growth

To do Seated Alternating Dumbbell Curls:

  • Sit with a weight in each hand, palms facing your thighs.
  • Keeping your back pressed firmly against the bench and elbow and shoulder stationery, curl one weight to the
  • front of your shoulder while simultaneously lowering the other.
  • Alternate sides and repeat.
  • This exercise can be done with a barbell, EZ-curl bar, or dumbbells.

Cable Rope Hammer Curls

This exercise is similar to the standing resistance band hammer curls, but with a cable rope instead of a band. Just like with the previous exercise, this one has constant tension that makes your biceps do more work. If you want to increase the difficulty level, stand closer to the pulley machine when doing this move.

To do Cable Rope Hammer Curls:

  • Start by attaching a rope handle to the low pulley of a cable machine.
  • Grasp the rope with your palms parallel to each other and position yourself so that your elbows are at your sides and your upper arms are perpendicular to the floor.
  • Curl your hands toward your shoulders, maintaining the position of your palms throughout the exercise.
  • Squeeze your biceps at the top of the curl and slowly lower the rope back to the starting position.
  • Repeat for 12-15 reps before switching sides.

To make this exercise more challenging, try using a heavier weight or holding each rep for a count of two seconds before releasing.

Barbell Curl

This is one of the most effective exercises for building bigger biceps. You can do this exercise with a barbell or an EZ curl bar.

Related: Cable Chest Workout: The Best Chest Workout for Mass

To do Barbell Curl:

  • Start by standing with your feet shoulder-width apart and your knees slightly bent.
  • Curl the weight up to your chest, pause for a moment, and then slowly lower it back to the starting position.
  • Be sure to keep your elbows close to your sides and your back straight throughout the exercise.

Low Incline Dumbbell Curl

This exercise is great for targeting the inner head of the biceps. To do it,

  • Start by sitting on an incline bench with a dumbbell in each hand, palms facing forward.
  • From here, slowly curl the weights up to shoulder level while keeping your upper arms stationary.
  • At the top of the curl, squeeze your biceps and hold for a count of one before lowering the weights back to the starting position.

As you progress, try performing more reps or heavier weight to get stronger.

Dumbbell Hammer Curl

To do Dumbbell Hammer Curl:

  • Start by holding a dumbbell in each hand with your palms facing your thighs.
  • Then, curl the weights up to shoulder level, maintaining the angle of your palms.
  • Next, twist your wrists so your palms face your chest and slowly lower the weights back to the starting position.

Be sure to keep your elbows tucked in throughout the entire movement.

Dumbbell Preacher Curl

This exercise can be done with one arm at a time or with both arms simultaneously.

To do Dumbbell Preacher Curl:

  • This is one of the most effective exercises for developing peak biceps contraction.
  • Sit down on a preacher bench and hold a dumbbell in each hand.
  • Curl the weights up until your biceps are fully contracted and squeeze for a peak contraction.
  • Slowly lower the weight back to the starting position.

Standing Resistance Band Hammer Curls

This is a great exercise for working the entire bicep, not just the inner or outer head. The resistance band provides constant tension throughout the curl, making your muscles work harder.

Related: 18 Best Bicep and Tricep Workouts for Bigger, Stronger Arms

To do Standing Resistance Band Hammer Curls:

  • Start by standing in the center of a resistance band.
  • Step on one end of the band with your left foot and hold the other end in your right hand, palm facing your thigh.
  • Bend your elbow to curl your hand toward your shoulder, maintaining the position of your palm.
  • Return to the starting position and repeat with your right arm.
  • Do three sets of 12 reps.

Reverse Grip Cable Curl

A great way to build bigger biceps is by using a reverse grip when you do cable curls. This exercise is performed by attaching a D-handle to the low pulley of a cable machine and grabbing it with an underhand grip.

  • Start with your arms extended straight and your palms facing your thighs.
  • From here, curl your hands toward your shoulders while maintaining the tension on the biceps.
  • At the top of the curl, squeeze your biceps and then slowly lower the weight back to the starting position.

Standing Crossover Curl

This is a great move to work each head of the biceps equally.

  • Start by adjusting the pulleys on a cable machine so they’re at shoulder height.
  • Grab a D-handle in each hand and stand in the middle of the machine so the cables cross in front of your chest.
  • Curl your hands toward your shoulders, maintaining the crossover position throughout the move.
  • As you curl, let your pinkies drift outward to ensure you’re getting a good stretch.
  • Slowly return to the starting position and repeat.

Barbell Reverse Curl

The reverse curl is one of the most effective exercises for targeting the biceps. This exercise can be done with a barbell or dumbbell.

Related: 10 Dumbbell Arm Workouts So Effective You’ll Skip the Gym

To do a Reverse Curl:

  • Start by standing with your feet shoulder-width apart and your knees slightly bent.
  • Grab the barbell with an overhand grip and let it hang at arm’s length in front of you.
  • Slowly lift the barbell up to your chest, contracting your biceps as you do so.
  • Reverse the motion and lower the barbell back to the starting position.

The Bottom Line

No matter your fitness goals, adding some cable bicep workouts to your routine is a great way to achieve them.

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