In search of an excellent arm workout that will build massive guns? Look no further! This intense bicep workout will give you an insane pump and some serious upper arm muscle growth.
Plus, we're only using one machine to get it all done. Get ready, because we're about to highlight why the cable machine is so great for your upper arms, along with an overview of biceps muscle anatomy and cable exercises that will hit them at every angle.
This post will discuss:
- What are cable machines?
- Best bicep cable workouts
- Benefits of using cable exercises to train biceps
- Biceps muscle anatomy
- How to perform cable machine exercises
What are you waiting for? Let's go build some serious biceps!
What Is A Cable Machine?
The cable machine really is one of the most versatile pieces of equipment in the gym. If we needed to build a home gym, our first piece of equipment would be free weights, specifically a barbell. Now, if we could pick one more, we would add one of these best cable machines to our home gym, without a doubt.
That's because the cable machine isn't just one machine. It's a setup that allows you to train just about every muscle and movement pattern. Seriously, it's that good.
There are two types of cable machines: a cable tower and a cable crossover, which we're about to briefly cover, along with the most common attachments.
Cable Tower:
A cable tower consists of a single-weight stack and pulley system. These are much more compact as there is no crossover section, and they typically consist of a beefier platform to act as a base, providing stability.
Cable towers are very effective and significantly cheaper as they require much less building material. A rough estimate would place these at a third to a half of the price of a cable crossover.
However, because there is only one tower, you cannot perform exercises such as chest flies.
Cable Crossover:
This is what most people think of when they hear "cable machine." They consist of two towers connected by a crossbar. This allows extra exercises to be performed, including chest flies and even some bodyweight exercises.
While you'll be able to use a tower to perform a lot of the exercises featured in this workout, a few moves do require a cable crossover. However, as these are more common in commercial gyms, it shouldn't be an issue.
Cable Attachments:
There are a ton of attachments. Here are the most common:
- Straight Bar: A straight bar attachment is similar to a barbell but shorter.
- EZ-Curl Bar: An EZ-curl bar has angles, allowing a more comfortable grip for certain exercises and taking stress off the wrists.
- Rope Attachment: The rope attachment consists of two strands of rope with a ball at the end. This allows a neutral grip as well as various angles.
Anatomy Of The Biceps
The biceps muscle is a two-headed muscle that sits on the front of the upper arm. Biceps exercises, including everything from bodyweight biceps exercises to dumbbell bicep exercises, are some of the most popular, due to the aesthetics a well-developed biceps provides the upper body.
In addition to the biceps, there are two other arm muscles, the brachialis and brachioradialis, that contribute heavily to the performance of the biceps and the size of the upper arm.
In order to truly provide a great biceps workout, it's imperative that you understand the role each of these muscles plays.
Biceps Brachii:
The biceps brachii muscle sits on the front of the upper arm and runs from the shoulder joint all the way down to the elbow. In fact, this muscle crosses both of these joints, making it a biarticular muscle.
While one muscle, the biceps brachii is composed of two heads: the short head and the long head.
The origin of the short head is located on the coracoid of the shoulder, but it does not cross the shoulder joint. It runs down the arm, crosses the elbow joint, and inserts on the medial section of the forearm bones. The short head runs on the inner portion of the arm and is sometimes referred to as the "inner biceps."
The origin of the long head is located on the supraglenoid tubercle of the scapula (shoulder blade), meaning it crosses the shoulder joint. It runs down the outer side of the biceps and attaches close to the short head on the forearm bones.
Together, the biceps brachii perform several functions:
- Supinates the forearm, turning it from palms facing down to facing up.
- Flexes the elbow.
- Helps with shoulder flexion, bringing the arm forward and up.
Brachialis:
Even though the biceps get all the praise for flexing the upper arms, the brachialis is the actual mover. The brachialis lies deep into the biceps brachii, so you don't actually see it. This muscle serves one purpose, and that is to flex the biceps.
It's a thick muscle that inserts approximately halfway down the arm, attaching to the coronoid process of the ulna just across the elbow. This only allows it to flex the elbow (it has no role in supination of the arm or shoulder flexion), and it does an incredible job at it.
It's estimated to provide 50% of the force required for elbow flexion. When you realize that there are two other primary flexors (biceps, brachioradialis) as well as some others involved, it's clear how important this muscle is in arm flexion.
That's why it's imperative to perform brachialis exercises. Not only will you be able to lift more weight, but it will also push the biceps brachii outward when it grows.
Brachioradialis:
The brachioradialis is a smaller muscle that sits on the forearm. Its origin is located on a feature known as the lateral supracondylar ridge on the lower section of the humerus (upper arms bone). It then crosses the elbow and inserts into the upper area of the radius, the shorter forearm bone.
The brachioradialis has two functions:
- Flexion of the elbow
- Supination of the forearm
The brachioradialis is especially powerful when in a midposition (neutral grip).
Now that you have an understanding of the equipment this bicep workout with cables requires, along with the muscles you'll be working, let's get right into the bicep cable workout. After the bicep workouts with cables, we'll explain how to perform each of the exercises included in the routine, along with the benefits that come with performing this plan.
The Best Bicep Cable Workout
The wait is over! Here is a killer biceps workout, guaranteed to build muscle in your upper arms. It is important to note that you should rarely just train your biceps. Therefore, this is designed to be added to your pulling day session or even your back and biceps workout.
There are two sessions to this bicep workouts on cables, both with 5 exercises each. Each session will start with chin-ups and negatives, followed by three other exercises, which only have 2 sets each. Again, this should be placed at the end of a workout session, so this is to reduce time while providing variety.
Cable Biceps Workout Session A:
- Chin-Ups: 3x4-6
- Negative Biceps Curls: 4x4 with a 3-5 second drop
- Bayesian Curl: 2x8-12
- Hammer Curls: 2x8-12
- Supine Cable Curls: 2x8-12
Cable Biceps Workout Session B:
- Chin-Ups: 3x4-6
- Negative Biceps Curls: 4x4 with a 3-5 second drop
- Cable Spider Curl: 2x8-12
- Reverse Curls: 2x8-12
- Cable Bicep curls: 2x8-12
Bicep Cable Workout Tips:
- Train your sets close to failure.
- Utilize different grips throughout your workout.
- Play with different angles.
Now, onward to how to perform each of these exercises!
The Best Bicep Cable Machine Exercises
We've covered the best biceps cable workout. Now, it's time to run through the best cable bicep exercises, so you can perform them with the correct form.
There are a ton of biceps exercises that you could use to add muscle to your upper arms, including ones that didn't even make this list.
We choose these cable biceps exercises for a few reasons:
- They enable you to place a range of loads on the biceps.
- You can hit the biceps in different positions and different angles.
- You can train the biceps in a more encompassing manner.
Let's go over each.
1. Chin Ups:
Okay, so this isn't actually a cable machine exercise; however, it's essential, so we're keeping it on our best biceps exercise with cable machine list. When people think about "bicep exercises," they usually go straight to isolation exercises. However, your biceps muscles are used in every compound pulling exercise, including chin-ups.
In fact, chin-ups are on the list of best biceps exercises by the majority of proper strength coaches. Part of this comes from the large amount of stress you can place on the muscle, especially during the eccentric contraction.
We choose the chin-up and not the pull-up because you use an underhand grip that supinates the arm, priming it for optimum muscle activation¹. Curious about more differences between the two moves? We have a great article detailing the differences and comparing pull ups vs. chin ups.
How to do Chin Ups:
- If needed, get a stool to help reach the handles. Grab the bar with an underhand grip shoulder width apart. Pull your shoulders back to tighten your scapula.
- Begin pulling your body up to the bar by pulling your elbows down. As you rise, lean back a little so the pulling is at more of an angle rather than straight down.
- Keep your core tight and drive your elbows down until your chin is above the bar. At this point, you should have your elbows bent as much as possible. Hold this position for a couple of seconds.
- Slowly lower your body down, concentrating on your biceps. Remember the eccentric contraction is where growth happens!
- If you can also, use a heavy load and practice negatives as well.
2. Negative Biceps Curls:
Heavy negative biceps curls take advantage of your muscle's ability to generate more force during the eccentric portion of an exercise.
This is good news as the eccentric portion of an exercise has been found to play a more prominent role in muscle damage and its accompanying muscle recovery. As a result, the eccentric portion contributes more to overall muscle growth.
One of our favorite cable machine bicep exercises, this move is best performed with an EZ-curl bar attachment so less stress is placed on the wrist. You can use a straight bar attachment to perform these, but make sure you keep your wrist straight.
Another great variation is to use a handle attachment on each side of the cable machine. You've got options!
How to do Negative Biceps Curls:
- Set up the cable pulley at a low setting and attach an EZ-curl bar attachment (or whichever attachment you choose). Choose a weight that only allows you to do a couple of clean reps.
- Grab the handles with an underhand grip that's shoulder-width apart, and stand erect in the starting position. Stand approximately a foot or so away from the pulley machine so that the force is at a slight angle.
- If using a bar, you will likely need to cheat the bar up. Do this using some body movement but don't make jerky movements. If you are unable to get the bar up relatively quickly with this body movement, lower the weight.
- Once the bar is raised, hold the weight and place your elbows against your body. Slowly lower the weight with a controlled motion. Try to keep your body erect and tight by bracing your torso.
Negative Biceps Curl Demo on YouTube
3. Bayesian Curl:
A single arm cable curl variation, the Bayesian curl does not get nearly enough recognition. It's one of the best cable bicep exercises you can do, and you can only perform these with a cable machine!
This is because you must be able to position your body and resist force in a way that draws your arm slightly behind you (shoulder extension). You can only do this by turning away from the resistance force, which is impossible to do with free weights or another machine.
Now, when you perform the curl, the resistance pulls your arm back, forcing your long head to contract with shoulder extension to stabilize the arm. This allows you to hit the biceps at both ends while the resistant force places constant tension on the biceps muscle. Hello, muscle hypertrophy!
How to do Bayesian Curls:
- Set up the pulley machine at the lowest setting, attaching a single handle.
- Stand a few feet in front of the cable machine and turn away, so your back is facing the weights. Use a split stance with one foot slightly in front of the other to help create a strong base.
- Grab the handle with an underhand grip and extend your arm. You want the working arm to be on the same side as the foot that's forward to prevent twisting.
- In the starting position, your arm should be pulled behind you slightly. Begin to slowly curl the load up as you lean your body weight forward slightly.
- Bring the arm forward (elbow flexion) slightly and under control.
- Slowly lower the weight and return to the starting position.
4. Reverse Curl:
We spoke about this above, but way too many people follow programs that don't train the forearms efficiently. Most routines are lucky to even have one forearm exercise, let alone a compound exercise that targets this muscle group. The reverse curl is an easy way to get both.
During the movement, your arm is pronated, decreasing the biceps' involvement and requiring only the forearms to do the work.
You can use either a straight bar or an EZ-curl bar.
How to do Reverse Curls:
- Set up a low pulley cable setting and attach your attachment. Place your hands shoulder-width apart, and use an overhand grip to put stress on the brachioradialis and brachialis.
- Stand back about a foot and let the cable pull your arms, so they're fully extended. Keep your elbows tucked in by your body. With your knees slightly bent, curl the bar up.
- As you curl the bar, the load will want to pull your wrists forward, flexing them. Keep your wrists straight by using your extensors. If this is difficult, use the EZ-curl bar until your forearm muscles get stronger.
- Curl the bar all the way to the top, hold, and lower.
5. Cable Hammer Curl:
Hammer curls are usually associated with dumbbell hammer curls, but you can also perform them using a cable machine. To do this, attach the rope attachment so you can use a neutral grip.
Using a neutral grip provides several benefits, including taking stress off the wrist, allowing for heavier loads, and training both the brachioradialis and brachialis.
How to do Hammer Curls:
- Set the cable pulley machine on the lowest setting and attach the rope attachment.
- Grab the handle, so the top of your hands (near your thumb) are on the sides of the balls at the end of the rope attachment. This is going to keep the rope from falling out of your hands.
- Stand back a foot with your arms fully extended and tuck your elbows into your sides. Curl the rope attachment by bringing the top of your hand up to your shoulder. Slowly lower the weight and repeat.
6. Cable Spider Curl:
Spider curls, which are performed laying down on an incline bench, do a great job isolating the biceps.
You can utilize any of the attachments for this exercise.
How to do Cable Spider Curls:
- Set the pulley machine on the lowest setting, attaching the attachment of your choice.
- Facing the cable machine, place your chest and stomach on a bench that is set at an incline with your feet on the floor. Your arms start extended with an underhand grip.
- The starting position will have your arms fully extended. Slowly curl the attachment as much as you can, toward your shoulders, and then slowly lower down.
- A lighter weight tends to work better with the cable spider curl.
Cable Spider Curl Demo on YouTube
7. Cable Bicep Curl:
Think of this as the cable version of dumbbell curls. There are a few different cable biceps curls that you can perform. For the cable curl, you can either use a straight bar or an EZ-curl bar to perform these.
For heavier loads (75%-80% 1RM), use an EZ-curl bar. For lighter loads (<75%), use a straight bar. You can use a straight bar attachment to perform one burnout set at the end of a session, repping out until failure.
In reality, you could include both of these cable bicep exercises in your program.
How to do Cable Bicep Curls:
- Set the cable pulley at a low level and attach the bar.
- Stand back a few feet and use an underhand grip. You can play with the grip, anywhere from a shoulder-width grip to a narrow one. Add some variety.
- With your elbows tucked into the body, keeping your upper arms stationary, slowly curl the bar up. Squeeze and return to the start.
8. Supine (Lying) Cable Biceps Curl:
The supine cable biceps curl can only be done using a cable machine due to the angle of force required. You can perform it lying on a bench or on the floor. Either position will make it nearly impossible to rely on your body's motion to help curl the bar.
We like performing supine cable curls with the EZ-curl bar attachment and lighter weight.
How to do Supine Cable Biceps Curl:
- Set the cable pulley at a height that places the cable higher than your body when lying down.
- Lay down, either on a bench or the floor, with your head closer to the machine and your feet further away.
- Grab the bar with a shoulder-width grip using an underhand grip. Your arms are extended to start. Keeping your elbows straight, curl the bar toward your face, while concentrating on squeezing your biceps.
- Slowly straighten your elbows to full extension. Repeat.
Benefits Of Using Bicep Cable Exercises
We're going to be honest. We LOVE using cable machine exercises to train the biceps. And after seeing the workout and exercises you can perform using this piece of equipment, we're sure you've joined Team Cable Machine as well.
We love the cable machine for everything from training isolation movements to smaller accessory work. Apart from free weights, it is easily our favorite piece of equipment in the gym.
Here's why.
1. You Can Use Multiple Attachments During A cable workout for biceps.
The term "cable machine" really does this piece of equipment injustice, as it's quite literally an entire gym. Almost. There are a few exercises that are difficult to simulate, such as a squat or lunge. But you can essentially train the entire upper body.
This ability is, in part, due to the multiple attachments that you can easily switch out. Doing so lets you train single-arm exercises, bilateral exercises (both arms), pulling, pushing, and anything else you can think of.
2. You can Swap Exercises Easily.
Being able to do multiple exercises is only beneficial if you're able to transition from one to another easily. With cable machines, you can easily switch through your exercises quickly.
Changing exercises is fast when swapping the attachment or changing from the low pulley cable position to a high position. This makes running a circuit extremely easy, assuming no one is waiting for your machine.
3. Cable Bicep Workouts Make It Easy To Change The Weight Stack.
In addition to changing the exercises, you can easily increase or decrease the cable weight by changing the pin. This allows you to run supersets if you want or just accurately and quickly find the appropriate weight.
This may seem trivial, but this can be a godsend after you've spent some time loading and unloading weights.
4. A Cable Bicep Workout Trains Muscles From Multiple Angles.
The track on which the cable pulley runs can be positioned so it's on the lowest setting near your feet or on the upper position that's generally 7+ feet tall. As a result, you can hit different angles with just one exercise.
While we believe in running a structured training program, we also believe that introducing variability can be beneficial to optimizing muscle growth.
Cable Machine Workouts Are Great For Growing Biceps
If you've never used the cable machine, you need to start. Realize this is just a tiny fraction of all the different cable machine exercises you can do. It's not even all the biceps exercises you can utilize to build muscular arms.
Not that you need any more moves, as this is a pretty awesome bicep workout that will add serious muscle strength and mass to your arms.
Looking for more great cable exercises? Check out these cable arm exercises, which will build muscle and strength in your biceps and triceps!
Love this cable bicep workout and cable workouts in general? Consider adding a cable machine to your home gym! It enables you to perform a wide range of exercises and makes working out ultra-convenient.
Prepare to maximize your strength with our exclusive 13-week strength training program. 3, 4, and 5 day per week programming options.
References:
-
Raizada S, Bagchi A. A Comparative Electromyographical Investigation of Latissimus Dorsi and Biceps Brachii Using Various Hand Positions in Pull Ups. Indian Journal of Public Health Research & Development. 2019;10(7):1624. doi:10.5958/0976-5506.2019.01830.8
Leave a comment
Comments will be approved before showing up.
Recent Articles
