Cable Biceps Exercises:

Cable Rope Hammer Curls

Exercise Advice: Use a rope attachment to a low pulley machine. Grab the rope with your palms facing in toward your body and stand straight up. Put your elbows at your side and keep them locked there. Curl your arms up so as to have your hands try and touch your shoulders, keeping your wrists locked and your palms remaining facing inward. Slowly return to the starting position and repeat.

Cable Preacher Curls

Exercise Advice: Place a preacher bench in front of a pulley machine and attach an EZ Curl bar to the low pulley. Just like a regular preacher curl, pull the weight up towards your shoulders and squeeze for a one-count at the top. Lower the weight to the starting position in a slow and controlled fashion and repeat.

Lying Straight Bar Cable Curls

Exercise Advice: Lie flat on your back on a mat in front of the low-pulley weight stack with your feet flat against the frame of the pulley machine, keeping your legs straight. Using both hands, grab a small cable bar and attach it to the low pulley machine, using an underhand grip. Rest the bar on your thighs and slightly bend your arms. Slowly curl the bar up toward your chest, squeezing your biceps for a one-count. Slowly return to the start position and repeat.

Lying High Cable Curls

Exercise Advice: Place a flat bench under a high pulley or lat pulldown machine. Grab the lat bar with an underhand grip with both hands. Lie on your back on the bench with your head near the foot of the pull down machine. Keeping your elbows firmly in place throughout the movement, curl the bar down until it touches your nose. Slowly return to start position and repeat.

Machine Preacher Curls

Exercise Advice: Using a machine preacher curl machine that has a weight stack, grab the bar with both hands using an underhand grip. Slowly curl the bar upward as if trying to touch your chin with the bar. Slowly return to the start position allowing some resistance (i.e., negative) on the way back down. Repeat the movement until failure.

Two Arm Cable Curls

Exercise Advice: Stand between two pulley machines and grasp the handles of each side with an underhand grip. Allow your arms to extend straight out to your sides at shoulder level, parallel to the ground. Keeping your elbows set in place, slowly curl your hands toward your shoulders making sure that both of your biceps are doing the work. Squeeze both biceps at the peak of the movement for a one-count and return to the start position and repeat

Standing Cable Curls

Exercise Advice: Stand facing a low pulley machine and grab a short bar attached to the low cable with an underhand grip (using both hands). Simply curl the bar up so as to try and touch it to your shoulders. Keep your elbows locked firmly in place at your sides throughout the movement. Slowly return to the start position and repeat.

Single Arm Cable Curls

Exercise Advice: Hold a stirrup handle attached to a low pulley machine with your left hand using an underhand grip. Slowly curl the handle up so as to try and touch your hand to your shoulder, really focusing on having your biceps do the work. Slowly return to the start position and repeat with your right arm.

Free Motion Two Arm Cable Curls

Exercise Advice: Using the Free Motion machine, position the machine's arms low to the ground and grasp the handles with both hands. Slowly curl up the cables using your biceps and make sure to flex at the top of the movement. Slowly lower the weight to the starting position.