7 Best Cable Machine Bicep Exercises (Maximum Muscle Growth)

The barbell biceps curl is an effective exercise for building mass, but the cable version is even better due to the continuous tension it places on the targeted muscles.

Cable bicep curl creates a greater occlusion effect and results in a better pump.

To perform cable biceps curls:

1. Start by setting the cable pulley at a low level and attaching the straight bar.
2. Use an underhand grip, varying the width of the grip.
3. Keep your elbows tucked into your body and slowly curl the bar up while keeping your upper arms stationary.
4. Squeeze the biceps and return to the starting position.

3. Supine Cable Biceps Curl

Supine cable curls are a beneficial cable exercise that maximizes the effects of bicep curls.

Despite looking simple, the exercise requires a precise form.

Here’s how to perform it: 

1. Attach a straight or EZ bar to a low pulley.
2. Sit on the floor with legs straight and feet closest to the weight stack.
3. Grab the bar with an underhand, shoulder-width grip.
4. Then, lie down with your arms straight.
5. Bend your elbows and curl the bar up to your shoulders.
6. Extend the arms back, and repeat.

Single-arm cable curls are a type of bicep exercise that targets one arm at a time using constant tension cable machines.

Fixed tension on the muscles throughout the movement results in a more effective workout.

To do the single-arm cable curl:

1. Set the pulley machine at the lowest setting and attach a single handle.
2. Stand a few feet away with feet shoulder-width apart and turn away from the weights with one foot slightly in front.
3. Use an underhand grip to grab the handle and extend your arm behind you.
4. Curl the load up while leaning forward slightly.
5. Bring the arm forward under control and repeat for the desired reps.

5. Cable Spider Curls

The spider curl workout focuses on the short bicep head as it creates high muscle tension during the upward movement.

It also requires lying face down on an inclined bench, which eliminates the use of legs and upper back to lift the weight.

Here’s how to perform it:

1. Start with a straight bar attachment to the lowest setting of the machine.
2. Lie face down on an inclined bench with your chest and stomach resting on it and your feet on the ground.
3. Begin with arms extended, holding the attachment with an underhand grip.
4. Slowly curl the attachment towards your shoulders and then lower it back down, keeping tension on the biceps throughout the movement.

We recommend using a lighter weight for this exercise.

Also Read: How to Do Spider Curls

The cable hammer curl is a beginner-friendly isolation exercise that targets the biceps muscles.

It involves a pulling action with a cable machine and can be included in an upper-body muscle-building routine.

To perform cable hammer curls:

1. Adjust the cable pulley machine to the lowest setting and attach the rope attachment.
2. Grasp the handle with the top of your hands (near your thumb) on the sides of the balls at the end of the rope attachment to prevent it from slipping out.
3. Step back a foot with your arms extended and tuck your elbows into your sides.
4. Curl the rope attachment up towards your shoulder by raising the top of your hand.
5. Lower the weight slowly and repeat the exercise.

Related: Recommended Hammer Curl Variations

7. Squatting Cable Curls

The squatting cable curl is an exercise that targets the arm muscles while also engaging the quads and glutes.

I recommend doing these with higher reps ranging from 8–12 or more and pairing it with other arm exercises.

Follow these steps to perform squatting cable curls:

1. Attach a straight bar to the low pulley cable and select the desired weight on the stack.
2. Grasp the bar with hands shoulder-width apart.
3. Squat down so your arms rest just behind the elbows on your knees.
4. Slowly curl the bar up towards your body, squeezing the biceps.
5. Lower the weight back to the starting position.
6. Repeat for desired reps.

According to a study from the Journal of Strength and Conditioning Research, cable machine exercises for biceps have several benefits, including increased muscle activation, better muscle isolation, and a greater range of movement [1].

Cable curls produce greater biceps activation compared to barbell or dumbbell curls, leading to more efficient upper-arm muscle growth.

“Cable machines are ideal if you have balancing issues or other limitations that make it safer to sit during weight training.”

- Shawn Pedicini, Physical Therapist

Bicep cable exercises also allow for better isolation of the biceps, reducing the involvement of other muscles.

Additionally, the cable’s constant tension throughout the range of motion provides a greater stretch on the biceps, promoting greater hypertrophy [2].

Is a Cable Machine Effective For Building Biceps?

Yes, a cable machine is effective for building biceps. According to research from the International Journal of Environmental Research and Public Health, cable machines allow for fixed tension throughout the movement and provide a variety of bicep cable exercises [3].

Besides, they are suitable for beginners and advanced lifters alike.