Best Biceps Workouts With Cable Machines To Build Muscle Mass

The Cable Preacher Curl is an exercise that specifically builds your biceps. By using a preacher curl bench, your arms are stabilized, preventing any movement that could reduce the effectiveness of the lift. A cable machine enables a consistent tension throughout the exercise.

How to do it

1. Set the pulley to the lowest position and attach a bar.
2. Sit on the preacher bench, facing the pulley, about 2-3 feet away.
3. Press your chest against the pad and extend your arms to hold the bar.
4. With your upper arms resting on the pad, curl the bar up by bending your elbows.
5. Lower the bar back to the starting position after it touches your biceps.

The Cable Bicep Curl is an exercise that focuses on strengthening the biceps using a cable machine. It allows you to maintain tension on your muscles throughout the movement, which is great for building muscle mass.

How to do it

1. Set the cable anchor to the lowest height.
2. Stand with your feet hip-width apart and hold the handle with your palms facing up.
3. Bend your elbows to lift the handle towards your shoulders, keeping your elbows close to your body.
4. Slowly lower the handle back to the starting position.

The Overhead Cable Bicep Curl is an exercise that strengthens your biceps using cable resistance from an overhead position. This movement keeps constant tension on the biceps, helping to build muscle and improve their shape. It's great for beginners wanting to focus on arm definition.

How to do it

1. Set the cable machine to the highest position.
2. Stand in front of the machine and grab the handle with both hands, palms facing you.
3. Keep your arms parallel to the ground.
4. Curl the handle towards the top of your head, keeping your elbows still.
5. Pause at the top for a moment, feeling the tension in your biceps.
6. Slowly lower the handle back to the starting position while still engaging your biceps.
7. Keep your core tight and avoid leaning back.

Cable Rope Hammer Curls are a great exercise for strengthening your biceps and forearms using a cable machine. They help build arm size and enhance grip strength while keeping your palms facing each other for a unique variation of standard curls.

How to do it

1. Set the cable machine to the lowest pulley position.
2. Attach the rope handle to the cable.
3. Grip the rope with palms facing each other.
4. Step back from the cable machine to create tension.
5. Engage your core, keep your back straight, and chest up.
6. Pull the rope towards your chest using your biceps.
7. Slowly return to the starting position while maintaining tension.

The Single Arm Cable Bicep Curl focuses on strengthening your biceps using one arm at a time. This helps equalize strength between both arms and engages your core for better posture.

How to do it

1. Set the cable to the lowest position.
2. Stand tall with your feet shoulder-width apart, facing the cable machine.
3. Grab the handle with one hand using an underhand grip, keeping your arm at your side.
4. Bend your elbow to curl the handle up towards your shoulder, keeping your elbow close to your body.
5. Lower the handle back to the starting position and repeat on the other side.

The Behind the Back Cable Bicep Curl targets your biceps by using a unique angle for better contraction and muscle growth. This exercise helps improve the look of your arms and builds strength effectively.

How to do it

1. Stand with your back to the cable machine and place one foot slightly in front of the other.
2. Hold the cable handle behind you with your palm facing down.
3. Curl your arm forward, squeezing your bicep and keeping your shoulder back and elbow close to your body.
4. Pause briefly at the top, then slowly lower the weight back down, still focusing on your bicep.
5. Keep your core tight and maintain good posture throughout the exercise.

The Cable Double Bicep Curl is an exercise that isolates the biceps using a cable machine, providing more control and helping to balance strength between both arms. This variation in arm position allows for diverse workouts, enhancing your bicep training.

How to do it

1. Set the cable anchors at shoulder height.
2. Stand between the anchors and hold the handles with palms facing up.
3. Curl the handles towards your head while flexing your biceps.
4. Slowly lower the handles back to the starting position.