Do you want more powerful and well-defined biceps? The journey to stronger arm muscles isn’t easy, but it is worth it. You’ll need to put in time and dedication and create a well-rounded routine to get the results you’re after. However, there is a way to streamline your workouts to make them safer and much more efficient.
That’s where cable exercises come in – they are total game-changers for defining your biceps. That’s why we’ve compiled the 8 best bicep cable exercises for stronger, more sculpted arms. Our guide will help you to perfect your workout regimen and transform your arms in no time.
Table of Contents
8 Best Bicep Cable Exercises
- Cable biceps curl
- High cable curls
- Cable hammer curl
- Single-arm cable curl
- Cable spider curl
- Cable concentration curl
- Seated cable bicep curl
- Bayseian curl
To bulk up your upper arms and strengthen your biceps, these cable machine exercises are sure to do the trick. Below, we’ll go into detail on how you can master these bicep cable machine workouts:
Cable biceps curl
Benefits of the cable biceps curl
Bicep cable curls are super versatile and extremely efficient exercises that have several important benefits. Firstly, it effectively targets the biceps brachii muscle, which makes it one of the best cable bicep exercises you can do. Additionally, it’s adaptable and can be used with both a straight bar or EZ-curl bar, making it perfect for tailored and comprehensive upper arm workouts.
How to perform cable biceps curls
- Set the cable machine to its lowest position and stand back, using an underhand grip on the bar.
- Lean slightly forward but keep your upper arms still and your elbows at your sides.
- Slowly curl the bar upward and squeeze your biceps.
- Exhale and lower the bar gently back toward the cable machine.
For a visual representation of how to use a cable machine for bicep curls, you can check out this video. It should start at 1:36, which is right when the legendary John Meadows starts to discuss cable curls.
How to program cable biceps curls
Biceps cable curls can be tailored to suit your training goals with light, moderate, and heavy load options.
For strength, you’ll want to focus on heavier loads with 5 to 10 reps, but if you want to balance strength and hypertrophy, you can opt for 10 to 20 reps with a moderate load. Still, if you want to improve your endurance, you can do 20 to 30 reps using light loads.
A good weekly breakdown may include 25% with light and heavy loads and 50% with medium loads.
High cable curls
Benefits of high cable curls
High cable curls are one of our favorite short head bicep exercises and are usually a go-to workout for bodybuilders. Regardless of your experience in strength training, overhead cable curls are beginner-friendly. They allow you to precisely engage the biceps brachii, and establish a good mind-muscle connection.
How to perform high cable curls
- Stand straight with your feet hip-width apart. The cables should be to your side, positioned above your head.
- Keep your shoulders back, chest out, and head up, aligned with your spine.
- Hold the handles with an underhand grip and bend your elbows slightly.
- Curl the handles of the cable machine toward your head, keeping your elbows in a fixed position.
- Hold the position before slowly releasing the handles back to the starting position.
For more information on high cable curls and other cable bicep exercises, we’d recommend watching this helpful video. It should start at 3:30, which is when the section on high cable curls starts.
How to program high cable curls
For optimal results with high cable curls, you should aim for a total of 8 to 20 sets a week, distributing them properly across different loads. For example, 25% for light loads (20 to 30 reps), 50% for medium loads (10 to 20 reps), and 25% for heavy loads (5 to 10 reps).
Cable hammer curl
Benefits of the cable hammer curl
Cable hammer curls offer you a well-rounded arm workout by engaging the biceps muscle, forearm muscles, brachialis, and brachioradialis. The neutral grip also reduces the pressure on your wrists and elbows, minimizing the risk of injury or discomfort. Plus, the constant tension during each repetition helps to enhance strength and size gains.
How to perform cable hammer curls
- Stand straight, facing the cables with your feet hip-width apart.
- Set the cable machine to the lowest position and connect the rope attachment.
- Lean forward and grab both ends of the rope attachment before retracting your shoulders.
- Keep your elbows at your sides with your hands facing each other.
- Slowly curl the rope toward you, squeezing your biceps.
- Pause before extending your arms again, making sure to exhale.
Mr Supplement has a great video on how to perform these cable bicep exercises, with helpful tips and tricks for keeping the correct form:
How to program cable hammer curls
Efficient programming for cable hammer curls usually involves a mix of light (25%), moderate (50%), and heavy (25%) loads. Ideally, you’ll want to aim for up to 20 sets a week using this distribution method. For lighter loads, you can aim for up to 30 reps. However, heavy loads should only be done in reps of 5 to 10 and moderate loads should be kept to 20 reps.
Single-arm cable curl
Benefits of the single-arm cable curl
The single-arm cable curl exclusively targets the biceps muscle and helps to boost the size and strength of your upper arm. This is important for specific sports movements and functional movements like lifting heavy items. Over and above creating a rounded aesthetic in your arm, the single-arm cable curl can help to address muscle imbalances for more symmetrical muscle development.
How to perform single-arm cable curls
- Stand straight and face away from the cable machine with your feet flat on the floor, hip-width apart.
- Grab the handle in one hand using an underhand grip and fully extend your arm.
- Inhale, engage your core and exhale as you slowly curl the handle toward your chest until your elbow is at a 90-degree angle.
- Keep your elbows still throughout the movement and pause before lowering the handle to the starting position.
- Repeat with the opposite arm.
You can watch a helpful tutorial video on single-arm cable curls here:
How to program single-arm cable curls
Single-arm cable curls are easy to program, but you’ll need to remember to factor in the distribution of your workouts for both arms. You should aim for 20 to 30 reps using lighter weights and do around 2 to 5 sets a week.
The same can be said for heavier loads, although you should limit your reps to 5 to 10 per set. Moderate-weight single-arm curls can be done in 4 to 10 sets per week, with each set containing 10 to 20 reps.
Cable spider curl
Benefits of the cable spider curl
Cable biceps exercises like spider curls usually have an extended range of motion, which helps to reduce the risk of injury while also promoting effective movement to build your upper arm. They’re also a single-joint movement, meaning they’re fantastic for concentrated activation in the biceps brachii.
How to perform cable spider curls
- Set the cable machine to the lowest position.
- Face the cable machine and lower your upper body onto the incline bench with your feet flat on the floor.
- Start with an underhand grip and your arms fully extended.
- Slowly curl the pulley toward your shoulders.
- Pause before lowering the pulley back down in a smooth, controlled movement.
Spider curls are easy to master, but it’s important to keep the correct position and form. To see how to position yourself for the most efficient movement, be sure to check this video out:
How to program cable spider curls
If you want to see major changes in your biceps using cable spider curls, then you’ll need to know how to program your workout effectively. For the best results, you’re going to want to target 20 to 30 reps with lighter weights, incorporating around 2 to 5 sets each week.
When you’re dealing with heavier loads, try to maintain a rep count of 5 to 10 while doing around 5 sets a week. If you’re just starting out, you can stop at 2 or 3 sets. For moderate loads, you can increase your rep amount to 10 to 20 reps and increase your sets to 4 to 10 sets per week.
Cable concentration curl
Benefits of the cable concentration curl
Cable concentration curls activate both the long and short heads of the biceps brachii and are crucial for shaping and toning the biceps muscles. The exercise’s full range of motion also engages several muscle groups in the arms, including the triceps, brachialis, and brachioradialis. In turn, these cable bicep exercises ensure more comprehensive muscle development.
How to perform cable concentration curls
- Set the machine at chest height and use a single-handle attachment.
- Face the cable and use an underhand grip, with your palm facing inward.
- Curl the weight across your chest, toward your opposite chest muscle.
- Keep the tension in your bicep muscle throughout the entire range of motion.
- Slowly extend the handle back toward the machine.
- Switch arms and repeat.
For more information on how to complete concentration curls on a cable machine, you should watch this video by Jim Stoppani:
How to program cable concentration curls
Before you program your workout to include cable concentration curls, it’s important to remember that you have to factor in the reps, load, and sets for each arm. For the best results, you should distribute at least 8 to 20 sets between loads. For example, 25% to lighter weights, 25% to heavier weights, and 50% to medium weights.
To avoid injury or strain on your biceps, you should also limit the number of reps you do. Try to stick to 5 to 10 reps for heavy loads, 20 to 30 reps for light loads, and a happy medium at 10 to 20 reps for moderate loads.
Seated cable bicep curl
Benefits of the seated cable bicep curl
The seated cable bicep curl is the same as a standard bicep cable curl – except it’s done sitting down. It offers you consistent tension throughout the movement, leading to more strength and hypertrophy gains. This cable machine exercise also provides you with more stability, making it ideal for people who struggle with joint pain or discomfort when they’re using free weights.
How to perform seated cable bicep curls
- Sit on a bench facing the cable machine with your feet flat on the floor. Alternatively, you can sit on the floor, facing the cable machine with your knees slightly bent.
- Grab the bar with an underhand grip and palms facing up. Your hands should be shoulder-width apart.
- Keep your back straight, chest out, and shoulders back.
- With your elbows at your sides, exhale and curl the bar upward.
- Squeeze your biceps at the top of the movement before lowering the bar back to the cable machine.
Here is a video to show you how to position yourself correctly to perform a seated cable bicep curl:
How to program seated cable bicep curls
Seated bicep curls take your legs out of the movement and allow you to focus more of your efforts on your arms. While it may be less taxing, you should still incorporate light to heavy loads into your workout routine. You can do this by following these guidelines:
- Lighter loads (25%): 20 to 30 reps, up to 5 sets a week
- Moderate loads (50%): 10 to 20 reps, up to 10 sets a week
- Heavy loads (25%): 5 to 10 reps, up to 5 sets a week
Bayesian curls
Benefits of Bayesian curls
Bayesian curls are a form of long head bicep exercises that are perfect for a deep and concentrated contraction in the bicep muscles. Their simplicity and adaptability make them easy to perform, and their full range of motion targets the biceps through their stretched position. Coupled with the constant tension, this helps to improve your muscle growth.
How to perform Bayesian curls
- Set up the cable machine and set it to the lowest setting with a single handle attachment.
- Stand a few feet in front of the cable machine and face away with one foot slightly in front of the other.
- Grab the handle with an underhand grip, making sure to align your arm with the forward foot.
- Let the cable machine pull your arm behind you slightly to engage the long head of the biceps muscle.
- Slowly curl the weight up and lean forward to activate the short head of the biceps.
- Carefully lower the weight back down by extending your arm behind you, toward the cable machine.
- Repeat with the opposite arm for a symmetrical workout.
GymSpot has a fantastic video on Bayesian curls on a cable machine to help you perfect your form:
How to program Bayesian curls
Bayesian curls are performed by working one arm at a time. It’s important to remember this when you’re planning your workout since you will need to perform the number of reps and sets twice – once for each arm.
Make sure to include at least 5 to 10 reps for heavy loads, 10 to 20 reps for moderate loads, and 20 to 30 reps for heavy loads. You should aim to do 2 to 5 sets for heavy and light loads, and 4 to 10 sets for moderate loads each week for the best results.
How To Train Biceps
To train your biceps for hypertrophy (muscle growth and development) using gym machines for arms like a cable machine, you can follow these easy guidelines:
- Frequency: Try to train your biceps 2 – 3 times a week with at least one day of rest between sessions to help with muscle recovery.
- Volume: Ideally, you should aim to complete 8 to 20 sets of bicep exercises, which should be distributed across your weekly workout regime. You should also start with a lower volume (8 sets) and work your way up to gradually increase your tolerance and recovery capacity.
- Intensity: It may be a good idea to use a mix of rep ranges to target different muscle fibers. At the least, you should include both moderate (10 to 20) and higher (20 to 30) rep ranges in your workout. You should also use different resistance levels, including lighter and heavier loads to properly stimulate muscle growth.
- Exercise variety: You’ll want to include a variety of bicep exercises to effectively target and train the muscles. Additionally, you can incorporate compound exercises like chin-ups and rows along with isolation exercises like curls on the cable machine for more holistic muscle development.
- Progressive overload: You should gradually increase the resistance of your workouts over time to ensure progressive overload. This can involve adding weight, increasing the number of repetitions (reps) you do, or increasing the exercise difficulty.
- Rest and recovery: Make sure to allow for enough time to rest between sets (60 to 90 seconds should do), and prioritize your recovery time after your workouts. If you have any muscle soreness or fatigue, you can also help to speed up recovery with proper nutrition, sleep, and hydration.
- Form and technique: Always maintain the proper form and workout technique to effectively target your biceps while also minimizing the risk of injury. You should also focus on the mind-muscle connection, making sure to feel the contraction throughout the entire range of motion
Biceps Anatomy
Long head

The long heads of the biceps start at the supraglenoid tubercle (top of the shoulder blade) and run down the arm to meet the short head. This creates the bicep muscle.
The main function of the muscle is to support and stabilize the upper arm bone (humerus) with the shoulder socket (glenoid) when you bend your elbow or rotate your forearm, which is known as supination.
Short head

The short head of the bicep starts at the part of the shoulder blade known as the coracoid process. The short head joins up with the long head to create the main part of the bicep in the lower upper arms to help with moving it back toward your body or across your chest (adduction).
Bicep Training FAQs
The frequency at which you train your biceps usually depends on your overall workout routine. For most people of average skill and fitness levels, training the biceps 1 – 3 times a week should be enough.
However, if you have any muscle discomfort or injuries in the biceps, it may be best to allow for more time to rest and train them less frequently.
Ideally, you’ll want to vary the intensity of your workouts to train your biceps more efficiently. If you’re training for endurance and definition, then you can consistently use lighter loads.
However, if you want more muscle strength, you should alternate between moderate and heavy loads. For the most comprehensive bicep workouts, you can always incorporate all three.
Training your biceps typically requires some hard work and dedication. For this reason, you’ll want to use a mix of repetition ranges, depending on what you want to achieve. A general rule of thumb is to aim for between 5 to 20 reps. Still, this is dependent on the load of the weights you’re training with.
The ideal number of reps based on load include:
– Lighter loads: 20 to 30 reps per bicep cable workout
– Moderate loads: 10 to 20 reps per bicep cable workout
– Heavier loads: 5 to 10 reps per bicep cable workout
There are several exercises that can help you to train your biceps. The most efficient way to do this is to use a cable machine and switch up the type of exercise you choose.
The best exercises to train your biceps include:
– Bicep curls
– Concentration curls
– Crucifix curls
– Hammer curls
– Spider curls
– Bayesian curls