Cable Biceps Workout: 10 Best Exercises & Training Plan

In a series of gym machine training, I’m going to add the best cable machine exercises for building strong and rounded biceps.

I’ll show the following 10 best cable biceps curl variations that train your biceps from multiple angles and grips and will build burly biceps¹ Coratella, G., Tornatore, G., Longo, S., Toninelli, N., Padovan, R., Esposito, F., & Cè, E. (2023). Biceps Brachii and Brachioradialis Excitation in Biceps Curl Exercise: Different Handgrips, Different Synergy. Sports (Basel, Switzerland), 11(3), 64. https://doi.org/10.3390/sports11030064:

1. Overhead Cable Curl
2. Lying High Pulley Cable Curl
3. Straight Bar Cable Curl
4. EZ Cable Curl
5. Chest Supported Cable Curl
6. Cable Hammer Curl
7. Bayesian Cable Curl
8. Cable Preacher Curl
9. Incline Cable Curl
10. Reverse Cable Curl

This article also includes a well-structured 30-minute cable biceps workout for every fitness enthusiast.

So, if you don’t want to wander around the gym looking for barbells, dumbbells, or machines, try these cable bicep exercises to get more work done in a limited time.

10 Best Cable Biceps Curls Exercises for Building Muscle

1. Overhead Cable Curl

The overhead cable curls involve setting the pulley at a higher point and performing curls. They target the biceps from a different angle than traditional curls and build burly biceps.

It is also known as the high cable curls.

How to perform an overhead cable curl:

1. Set the pulley to a higher point (slightly over your head level) and attach the D handles.
2. Stand between the machine, extend your arms, and grab the handles with an underhand grip.
3. Flex your arms until your biceps are fully engaged.
4. Feel the contraction in your biceps momentarily, then extend your arms back to the start and repeat for the desired number of times.

2. Lying High Pulley Cable Curl

Lying cable curl is a fancy bicep exercise that recruits biceps’ short and long heads simultaneously and helps build strong arms.

By lying on your back on a flat surface, your upper body stays grounded and won’t be able to generate momentum while lifting the weight. This position ensures you perform each rep with strict form and control without cheating and momentum, ultimately helping you build muscle.

How to perform a lying cable curl:

1. Set the pulley to a higher point and hook the bar to it.
2. Place a flat bench close to the machine and sit on it with your face facing the machine.
3. Extend your arms, grab the bar with an underhand grip, and lie on the bench.
4. Keep your arms straight over your shoulder with your elbows softly bent. That’s the start.
5. Curl your arms until your biceps are fully contracted.

3. Straight Bar Cable Curl

Straight bar cable curl is a viable alternative to free-weight barbell curl as it isolates the biceps heads efficiently and builds muscle while giving you the option to adjust the resistance level easily.

It also provides better control over weight, making it suitable for beginners.

How to perform a straight bar cable curl:

1. Set the pulley to the lowest point and attach a straight mini barbell.
2. Stand close to the machine and grab the bar with an underhand grip.
3. Keep your arms extended, slightly lean back, and hold your abs tight.
4. Curl your arms toward the shoulder until your biceps are contracted.
5. Return to the start and repeat.

4. EZ Bar Cable Curl

The EZ bar cable curl is the same as the straight bar curl but provides a better grip, puts less stress on the wrist joints, and is more effective for activating the biceps brachii.² Marcolin, G., Panizzolo, F. A., Petrone, N., Moro, T., Grigoletto, D., Piccolo, D., & Paoli, A. (2018). Differences in electromyographic activity of biceps brachii and brachioradialis while performing three variants of curl. PeerJ, 6, e5165. https://doi.org/10.7717/peerj.5165

Its angled grip also employs the brachialis and brachioradialis muscles to some extent, helping you build proportional biceps.

How to perform an EZ bar cable curl:

1. Fix the pulley to the lowest section and insert a small EZ or zigzag bar.
2. Stand close to the machine and grab the bar with an underhand grip.
3. Keep your arms straight down, slightly lean back, and maintain a tight core.
4. Flex your elbows until your biceps are engaged.
5. Feel the contraction for a moment, then return to the start and repeat.

5. Chest Supported Cable Curl

The chest-supported cable curl involves lying prone on an incline bench and keeping your arms hanging straight down.

Because your arms are hanging and supported, you’ll be able to perform the curls with a stricter form and increased focus on the biceps.

The incline-angled of this cable curl variation also emphasizes the lower part of the biceps, leading to overall biceps growth.

How to perform a chest-supported cable curl

1. Anchor the pulley to a lower point and place an incline bench (30-45 degrees) close to it.
2. Attach a straight or EZ bar, whichever grip feels right, lie prone on the bench, and grasp the bar with an underhand grip.
3. Keep your head neutral and curl your arms until your biceps are fully activated.
4. Pause for a moment, then return to the start. That’s your one rep.

To make it more effective and challenging, you can lie facing away from the bench and use D handles to hammer your biceps.

6. Cable Hammer Curl

The hammer curl, also known as the neutral grip curl, engages the biceps, brachialis, and forearms simultaneously and builds aesthetic arms.

It works well with other cable machine curls to build thicker and defined biceps.

How to perform a cable hammer curl:

1. Set the pulley to the lower point and insert a rope into the hook.
2. Stand close to the machine and grab the rope with a neutral grip.
3. Keep your arms straight down and hold your abs tight.
4. Bend your elbows until your biceps are engaged.
5. Pause momentarily, then return to the start and repeat.

7. Bayesian Cable Curl

The Bayesian curl is another effective variation of cable machine biceps exercises. It involves standing facing away from the machine, which is why it’s also called a behind-the-back curl.

Pulling the weight from the back provides continuous tension throughout the exercise and helps build strong biceps.

How to perform a Bayesian cable curl:

1. Set the pulley to its lowest height and fasten a D-handle to the carabiner.
2. Grab the handle with your working arm and turn around so you’re facing away from the machine.
3. Take a step or two forward, keeping your arm extended behind your torso at about a 45-degree angle relative to the floor.
4. Softly bend your elbow, slightly lean forward, and curl your arm to engage your biceps.

8. Cable Preacher Curl

The single-arm cable preacher curl is a unilateral biceps exercise, allowing you to work on each arm individually and build rounded and symmetrical biceps.

It involves placing your rear arm on an incline bench and lifting the weight using a D-handle.

This arm placement helps perform each rep with strict form and puts stress only where it’s needed.

How to perform a cable preacher curl:

1. Position an incline bench in front of a cable machine with a D-handle on the lowest setting.
2. Place your arm on the bench and hold the handle with an underhand grip, palm facing up.
3. Without moving your elbows, curl the handle toward your shoulder.
4. Pause, then slowly return the bar to the starting position.
5. Perform the desired reps, then repeat on the opposite side.

You can also do this exercise without a bench. All you have to do is sit on your feet, extend your arms to grab a small bar and place your elbows on your knees. It works as concentration curls, which is one of the most effective exercises for highly activating both biceps heads.³ A Comparative Electromyographical Analysis of Biceps Brachii and Brachioradialis During Eight Different Types of Biceps Curl – Indian Journal of Public Health Research & Development

9. Incline Cable Curl

The incline cable curl provides a longer range of motion for the biceps, enabling a more intense contraction and engagement of the muscle fibers.

It also keeps your biceps under stress throughout the entire range of motion, making it an effective exercise for building strength and muscle mass.

How to perform an incline cable curl:

1. Position an incline bench (45-60 degrees) in the center of a cable machine.
2. Attach a D-handle to a lower point on each side of the machine and select the weight you want to use on the stacks.
3. Grasp both the handles with an underhand grip and lay back on the incline bench. Your arms will be straight below your shoulders.
4. Keeping your elbows fixed in position, slowly curl the handles up towards your shoulders.
5. Pause and squeeze the biceps momentarily, then lower the weight deliberately. That’s your one rep. Do it as many times as needed.

10. Reverse Cable Curl

The Reverse Cable curls target the biceps from a different angle and help create a more balanced and developed bicep muscle.

In addition to the biceps, they engage the forearm muscles, particularly the extensors, and flexors, helping you improve grip strength and forearm health.

How to perform a reverse cable curl:

1. Set the pulley to its lowest height and fasten a mini bar to the carabiner.
2. Grab the handle with an overhand grip, palms facing down.
3. Keep your arms straight, take a step back, and maintain a neutral spine.
4. Softly bend your elbow and curl the bar toward your body until your biceps are engaged.
5. Feel the contraction in your biceps for a moment, then return to the start and repeat.

30-Minute Cable Machine Biceps Workout for Strength & Mass

You’ve got various cable machine exercises for training your biceps; now, you need a well-structured routine to target the bicep’s short and long heads and brachialis to build strong and round biceps.

I’ve designed three workouts, one each for beginners, intermediate, and advanced. Depending on your fitness level, you can follow one of them.

Cable Biceps Workout for Beginners:

• EZ Cable Curl: 3 sets of 15 reps
• Bayesian Cable Curl: 2 sets of 12 reps per arm
• Cable Preacher Curl: 2 sets of 12 reps per arm
• Cable Hammer Curl: 3 sets of 15 reps
• Take 90 seconds to 2 minutes of break between sets.

Cable Biceps Workout for Intermediate:

• Straight Bar Cable Curl: 3 sets of 12-15 reps
• Chest Supported Cable Curl: 3 sets of 12-15 reps
• Incline Cable Curl: 3 sets of 12-15 reps
• Cable Hammer Curl 2 sets of 12-15 reps
• Reverse Cable Curl: 2 sets of 12-15 reps
• Take 60 to 90 seconds of break between sets.

Advanced Cable Machine Biceps Workout:

• Straight Bar Cable Curl: 3 sets of 12-15 reps
• Incline Cable Curl: 3 sets of 12-15 reps
• Cable Preacher Curl: 2 sets of 12 reps per arm
• Chest Supported Cable Curl: 3 sets of 12-15 reps
• Bayesian Cable Curl: 2 sets of 12 reps per arm
• Reverse Cable Curl: 3 sets of 12-15 reps
• Rest for 45 to 60 seconds between sets.

References

• 1
  Coratella, G., Tornatore, G., Longo, S., Toninelli, N., Padovan, R., Esposito, F., & Cè, E. (2023). Biceps Brachii and Brachioradialis Excitation in Biceps Curl Exercise: Different Handgrips, Different Synergy. Sports (Basel, Switzerland), 11(3), 64. https://doi.org/10.3390/sports11030064
• 2
  Marcolin, G., Panizzolo, F. A., Petrone, N., Moro, T., Grigoletto, D., Piccolo, D., & Paoli, A. (2018). Differences in electromyographic activity of biceps brachii and brachioradialis while performing three variants of curl. PeerJ, 6, e5165. https://doi.org/10.7717/peerj.5165
• 3
  A Comparative Electromyographical Analysis of Biceps Brachii and Brachioradialis During Eight Different Types of Biceps Curl – Indian Journal of Public Health Research & Development