Build Massive Arms: The Ultimate Cable Biceps Guide

Primary Target Area

Biceps Brachii (Short Head and Long Head), Brachialis, Brachioradialis

How to Perform

1. Attach a straight or EZ-bar to the low pulley, stand facing the machine with feet shoulder-width apart, and grasp the bar with a shoulder-width underhand (supinated) grip.
2. Keeping your elbows pinned to your ribcage and your torso stationary, exhale and curl the bar toward your shoulders by flexing at the elbows.
3. Squeeze your biceps forcefully at the top of the movement for one second, ensuring you do not allow your elbows to drift forward.
4. Inhale and slowly lower the bar back to the starting position under control, maintaining a slight bend in the elbows at the bottom to keep constant tension on the muscle.

Recommended Sets & Reps

3-4 sets of 10-15 reps for muscle growth (hypertrophy). The cable provides constant tension, making it ideal for higher-rep metabolic stress finishers.

Primary Target Area

Brachioradialis, Brachialis, Biceps Brachii (Long Head)

How to Perform

1. Step 1: Attach a rope handle to the low pulley of a cable station. Stand facing the machine with a shoulder-width stance and grasp the rope with a neutral grip (palms facing each other), keeping your elbows tucked tightly to your ribs.
2. Step 2: While keeping your upper arms stationary, exhale and curl the weight upward by flexing at the elbows until your forearms reach your biceps.
3. Step 3: At the top of the movement, pull the ends of the rope slightly apart and squeeze your forearms and biceps intensely for one second.
4. Step 4: Inhale and slowly lower the rope back to the starting position, maintaining tension on the muscles and ensuring a full range of motion without locking the elbows.

Recommended Sets & Reps

3-4 sets of 10-15 reps. This exercise is best utilized for high-volume hypertrophy and metabolic stress rather than low-rep strength work.

Primary Target Area

Biceps Brachii (Long Head & Short Head), Brachialis, Brachioradialis

How to Perform

1. Step 1: Set a cable pulley to the lowest position and attach a D-handle. Stand facing away from the machine with a staggered stance, grasping the handle with an underhand grip and allowing your arm to hang slightly behind your midline to stretch the long head of the bicep.
2. Step 2: Keeping your shoulder stable and elbow pinned in place, curl the handle upward toward your shoulder by flexing the elbow while keeping the palm facing up (supinated).
3. Step 3: At the top of the movement, pause and forcefully squeeze the bicep for one second to maximize motor unit recruitment at the peak contraction.
4. Step 4: Slowly lower the weight back to the starting position over a 2-3 second count, ensuring a full stretch at the bottom before beginning the next repetition.

Recommended Sets & Reps

3-4 sets of 10-15 reps for muscle hypertrophy. Focus on a controlled tempo and the mind-muscle connection rather than moving maximum weight.

Primary Target Area

Biceps Brachii (Long Head), Brachialis, Brachioradialis

How to Perform

1. Step 1: Attach a D-handle to the lowest setting of a cable machine. Stand facing away from the machine, grasp the handle with one hand, and take a step forward so your arm is extended behind your torso with tension on the cable.
2. Step 2: Keeping your elbow pinned in a fixed position slightly behind your midline, curl the handle forward and upward toward your shoulder by flexing the elbow.
3. Step 3: Squeeze the biceps forcefully at the peak of the contraction, ensuring your torso remains upright and your shoulder does not rotate forward.
4. Step 4: Slowly lower the weight back to the starting position, maintaining control throughout the eccentric phase until your arm is fully extended and you feel a deep stretch in the biceps.

Recommended Sets & Reps

3-4 sets of 10-15 reps. This exercise is optimized for hypertrophy (muscle growth) by utilizing constant cable tension and a significant weighted stretch.