Cable Machine · Biceps
There are 3 cable machine exercises for the biceps here: all isolation exercises, beginner to intermediate level. Good places to start: Cable Curl and Reverse Cable Curl. By level: 2 beginner and 1 intermediate. Each links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The biceps brachii has a long head and a short head. It bends the elbow and turns the palm to face upward (supination), and because it crosses the shoulder it also helps lift the arm forward. Underneath it, the brachialis is a strong elbow flexor whatever your grip, and the brachioradialis in the forearm works most with a thumbs-up (neutral) grip.
02
On a cable machine, set the pulley height so the cable pulls in the line the muscle works, step far enough away to keep tension at the start of each rep, and don't let the stack crash between reps. Cable machines give you smooth, adjustable resistance from almost any angle, which makes them ideal for isolation work on the chest, arms, shoulders and core.
03
Pick one palms-up curl and one hammer or reverse curl. Use a weight you can lift without leaning back, lower it slowly, and add reps before you add load; small jumps matter more here than on big lifts.
BeginnerIntermediateAdvanced
Beginner isolation cable machine exercise for the biceps, also working the forearms.
Beginner isolation cable machine exercise for the biceps, also working the forearms.
Intermediate isolation cable machine exercise for the biceps, also working the forearms.
Free GymStreak calculators that go with biceps training.
Guides from the GymStreak blog on this topic.
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