Training your biceps is a vital part of growing and framing your arms. Whether you are a workout enthusiast or devising your first training plan, the workouts below will help you meet your fitness goals.
cable two arm curl on incline bench
1. Start by adjusting the incline bench to a 45-degree angle and place it between two low pulley cable machines.
2. Sit down on the incline bench with your back firmly against the pad. Your feet should be flat on the floor for stability.
3. Reach out to your sides and grab the handles of the cable machines with each hand. Your palms should be facing upwards. This is your starting position.
4. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the handles are at shoulder level. Hold the contracted position for a brief moment as you squeeze your biceps.
5. Inhale and slowly begin to lower the handles back to the starting position.
6. Repeat for the recommended amount of repetitions.
Remember to keep your elbows close to your torso at all times. Do not use your back or shoulders to lift the weights; your hands should do the work. This exercise should be done in a smooth and controlled manner, with a focus on the muscle contraction and not on the weights you are lifting.
cable standing pulldown (with rope)
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1. Start by setting up the cable machine. Attach the rope to the high pulley on the cable machine.
2. Stand facing the cable machine with your feet shoulder-width apart.
3. Reach up and grab the rope with both hands. Your palms should be facing each other.
4. Pull the rope down until your elbows are fully bent and your hands are near your shoulders. This is your starting position.
5. Slowly extend your arms back up to the starting position, feeling the tension in your biceps as you do so.
6. Once your arms are fully extended, pause for a moment before pulling the rope back down to your shoulders.
7. Repeat this movement for your desired number of repetitions.
8. Remember to keep your back straight and your core engaged throughout the exercise.
9. Also, ensure that your elbows stay close to your body throughout the movement. The movement should be controlled, with your biceps doing the work, not your back or shoulders.
10. For best results, perform this exercise in a slow and controlled manner, focusing on the muscle contraction and not on the weights you are lifting.
11. Avoid using your back or shoulders to pull the weight down. Instead, focus on using your biceps to lift the weight.
12. If you find it difficult to keep your back straight, try stepping back a bit from the cable machine. This will help you maintain a better posture.
13. Always remember to breathe. Inhale as you extend your arms and exhale as you pull the rope towards your shoulders.
cable standing inner curl
To perform the cable standing inner curl, start by setting the desired weight on the cable machine. Stand facing the cable machine with your feet shoulder-width apart for stability.
Grab the cable handle with your palm facing upwards. Your arm should be fully extended and your elbow close to your torso. This is your starting position.
Now, keeping your upper arm stationary, curl the cable handle towards your shoulder while contracting your biceps. Ensure that only your forearms are moving and your upper arms are still.
Hold the contracted position for a second as you squeeze your biceps. Slowly begin to bring the cable handle back to the original position as your breathe in.
Repeat this movement for the recommended amount of repetitions. Make sure to keep your elbows close to your torso at all times and do not use your back or shoulders to lift the weights; your biceps should do all the work.
Remember to perform the exercise slowly and deliberately, focusing on the muscle contraction and not on the weights you are lifting.
cable squatting curl
1. Start by setting up the cable machine with a straight bar attachment at the lowest setting.
2. Stand facing the cable machine, feet shoulder-width apart, and grab the bar with an underhand grip (palms facing up). This is your starting position.
3. Squat down by bending at the knees and pushing your hips back. Keep your chest up and your back straight.
4. As you stand up from the squat, use your biceps to curl the bar up towards your chest. Keep your elbows close to your body throughout the movement.
5. Lower the bar back down to the starting position as you squat down again.
6. Repeat this movement for your desired number of repetitions.
Remember to keep your core engaged throughout the exercise to maintain balance and stability. Also, ensure that you are using a weight that is challenging but allows you to maintain proper form.
cable seated overhead curl
1. Start by adjusting the cable machine to a high setting and attach a straight bar to the cable.
2. Sit down on the bench facing the cable machine and grab the bar with an underhand grip, hands shoulder-width apart.
3. Keep your back straight and feet flat on the floor. Your arms should be fully extended and parallel to the floor. This is your starting position.
4. Slowly curl the bar towards your forehead while keeping your upper arms stationary. Continue to curl the bar until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a moment as you squeeze your biceps.
5. Gradually begin to bring the bar back to the original position when your arms are fully extended and your biceps are fully stretched.
6. Repeat for the recommended amount of repetitions.
Remember to keep your elbows close to your torso at all times and do not use your back or shoulders to lift the weights; your biceps should do all the work. Breathe out as you perform this step and breathe in as you bring the bar back to the starting position.
cable seated one arm concentration curl
1. Start by adjusting the cable machine to the lowest setting and attaching a single handle.
2. Sit on the bench facing the cable machine, with your feet flat on the floor and your knees bent at a 90-degree angle.
3. Grab the handle with your right hand, palm facing up. Your arm should be fully extended and aligned with the cable.
4. Place your left hand on your left knee for support.
5. Slowly curl the handle towards your shoulder, keeping your upper arm stationary. Ensure that only your forearm is moving.
6. Squeeze your biceps at the top of the movement, hold for a second, then slowly lower the handle back to the starting position.
7. Repeat the movement for your desired number of repetitions.
8. Once you've completed your set, switch to your left hand and repeat the exercise.
Remember to keep your back straight and your core engaged throughout the exercise. Also, avoid using your back or shoulders to lift the weight; your biceps should do all the work.
cable seated curl
1. Start by adjusting the cable machine to a low setting and attach a straight bar to the low pulley.
2. Sit on the bench facing the cable machine and place your feet firmly on the ground for stability.
3. Grab the bar with an underhand grip, palms facing upward. Your hands should be shoulder-width apart.
4. Keep your back straight and your elbows close to your body. This is your starting position.
5. Slowly curl the bar towards your chest while keeping your upper arms stationary. Continue to curl the bar until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze your biceps.
6. Gradually begin to bring the bar back to the starting position. This should take about twice as long as it did to bring it up.
7. Repeat for the recommended amount of repetitions.
Remember to keep your upper body still throughout the exercise. The only part of your body that should move is your forearms.
cable rope one arm hammer preacher curl
1. Start by setting up the cable machine with a rope attachment at the bottom of the machine.
2. Stand facing the cable machine and grab the rope with one hand. Your palm should be facing your torso, this is known as a hammer grip.
3. Position yourself in a half lunge stance for stability, with the foot on the same side as your working arm in front.
4. Bend your elbow and curl your hand towards your shoulder, keeping your upper arm stationary. This is similar to the motion of a preacher curl, but you're standing instead of using a bench.
5. Squeeze your biceps at the top of the movement, then slowly lower the rope back to the starting position.
6. Repeat for the desired number of reps, then switch to the other arm.
Remember to keep your back straight and your core engaged throughout the exercise to protect your spine. Also, ensure that the movement is controlled and that you're not using your back or shoulders to lift the weight. The focus should be on the biceps.
cable rope hammer preacher curl
To perform the cable rope hammer preacher curl, start by adjusting the cable machine to your desired weight. Attach a rope handle to the low pulley on the cable machine.
Stand facing the cable machine and grasp the rope with both hands using a neutral grip (palms facing each other). Your feet should be shoulder-width apart for stability.
Walk a few steps back from the machine to create tension in the cable. Bend your elbows and keep them close to your body. This is your starting position.
Slowly curl your hands towards your shoulders while keeping your palms facing each other. As you curl up, squeeze your biceps hard at the top of the movement. Ensure that your elbows remain stationary throughout the exercise and only your forearms should move.
Hold the contracted position for a second and then slowly return to the starting position.
Repeat this movement for your desired number of repetitions.
Remember to keep your back straight and your core engaged throughout the exercise to protect your spine and maximize the effectiveness of the curl.
This exercise targets the biceps and can help improve both your strength and muscle definition.
cable reverse preacher curl
To perform the cable reverse preacher curl, start by adjusting the cable machine to the lowest setting and attach a straight bar to the low pulley.
Next, position yourself in front of the cable machine, facing away from it. Stand with your feet shoulder-width apart for stability.
Reach down and grab the bar with an overhand grip (palms facing down), hands shoulder-width apart.
Now, lean forward slightly from your hips, keeping your back straight. Your arms should be fully extended and parallel to the floor. This is your starting position.
Begin the exercise by bending your elbows and pulling the bar up towards your chest. Keep your upper arms stationary and only move your forearms.
Squeeze your biceps at the top of the movement, then slowly lower the bar back to the starting position.
Remember to keep your back straight and your movements controlled throughout the exercise.
Repeat for the desired number of repetitions.
This exercise targets the biceps and can help improve both strength and muscle definition.
cable reverse one arm curl
To perform the cable reverse one arm curl, start by setting up the cable machine with a handle attachment at the lowest setting. Stand facing the cable machine, feet shoulder-width apart for stability.
Pick up the handle with your palm facing down (this is the reverse grip) and step back from the machine to create tension on the cable. Keep your elbow close to your body and your arm fully extended. This is your starting position.
Bend your elbow to pull the handle up towards your shoulder, keeping your upper arm stationary. Ensure that only your forearm is moving and that you are squeezing your biceps at the top of the movement.
Hold this position for a moment, then slowly lower the handle back to the starting position, fully extending your arm and feeling a stretch in your biceps.
Repeat this movement for your desired number of repetitions, then switch to the other arm. Remember to keep your core engaged and your back straight throughout the exercise to avoid injury and ensure the target muscles are being worked effectively.
cable reverse curl
To perform the cable reverse curl, start by setting the desired weight on the cable machine. Stand facing the cable machine and grab the bar with an overhand grip, hands shoulder-width apart.
Ensure your feet are shoulder-width apart for stability. Keep your elbows close to your torso at all times. This is your starting position.
Now, exhale and curl the bar towards your chest while contracting your biceps. Keep your upper arms stationary and only move your forearms. Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a brief moment as you squeeze your biceps.
Inhale and slowly begin to lower the bar back to the starting position. Ensure you're fully extending your arms and feeling the stretch in your biceps.
Repeat this movement for the desired number of repetitions. Remember to keep your torso stationary throughout the exercise. The only movement should come from your forearms.
This exercise primarily targets the biceps, but also works the forearms and shoulders to a lesser extent. Adjust the weight as needed to ensure proper form and prevent injury.
cable pulldown bicep curl
1. Start by setting up the cable machine. Attach a straight bar to the high pulley and select the weight you want to use on the stack.
2. Stand facing the cable machine with your feet shoulder-width apart. Grab the bar with an underhand grip, hands shoulder-width apart.
3. Pull your shoulders back and down, and keep your chest up. This is your starting position.
4. Bend your elbows to pull the bar down towards your chest. Keep your elbows close to your body and do not use your back or shoulders to pull the bar down. The movement should be controlled, focusing on the contraction of the biceps.
5. Pause for a moment when the bar is at chest level and squeeze your biceps.
6. Slowly extend your arms back to the starting position, resisting the pull of the cable as you do so. This is one rep.
7. Repeat for the desired number of repetitions.
Remember to keep your core engaged throughout the exercise to maintain balance and stability. Also, ensure that your movements are slow and controlled to maximize muscle engagement and prevent injury.
cable preacher curl
To perform the cable preacher curl, start by adjusting the cable machine to a low setting and attach a straight bar to the low pulley.
Next, adjust the preacher bench so that your upper arms sit comfortably on the padding when you're seated. If your gym doesn't have a preacher bench, you can use an incline bench instead.
Sit on the preacher bench and grasp the cable bar with an underhand grip (palms facing up). Your hands should be shoulder-width apart. This is your starting position.
Now, curl the bar up in a smooth arc, keeping your upper arms and elbows stationary on the bench. Continue curling until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a moment as you squeeze your biceps.
Slowly begin to bring the bar back to the starting position as your breathe in. It's important to keep the movement controlled - don't let the weight stack touch down between reps.
Repeat for the recommended amount of repetitions.
Remember to keep your body stationary throughout the exercise. The only parts of your body that should move are your forearms. This will ensure that your biceps are fully engaged and you're not using your back or shoulders to lift the weight.
cable overhead curl on exercise ball
To perform the cable overhead curl on an exercise ball, follow these steps:
1. Start by setting up the cable machine with a bar attachment at the highest setting.
2. Position an exercise ball in front of the cable machine.
3. Sit down on the exercise ball with your feet flat on the floor, shoulder-width apart for stability.
4. Reach up and grab the bar with an underhand grip, hands shoulder-width apart.
5. Lean back slightly, keeping your back straight and your core engaged.
6. Pull the bar down towards your forehead by bending at the elbows. Keep your upper arms stationary and only move your forearms.
7. Squeeze your biceps at the bottom of the movement, then slowly return the bar to the starting position.
8. Repeat for the desired number of repetitions.
Remember to keep your movements controlled and steady, focusing on the muscle contraction and not on the weights. Always keep your back straight and avoid using your shoulders or back to pull the weight down.
cable overhead curl
To perform the cable overhead curl, start by adjusting the cable machine to the highest setting. Attach a straight bar to the high pulley.
Stand facing the cable machine, feet shoulder-width apart for stability. Reach up and grab the bar with an underhand grip, hands shoulder-width apart.
Pull your elbows back so they're in line with your body. This is your starting position.
Keeping your elbows stationary, curl the bar down towards your head by contracting your biceps. Continue to lower the bar until your biceps are fully contracted and the bar is at ear level. Hold this position for a second as you squeeze your biceps.
Slowly begin to bring the bar back to the starting position as your biceps start to relax. This should be done in a controlled manner, resisting the pull of the cable as you extend your arms.
Repeat this movement for the desired number of repetitions.
Remember to keep your core engaged and back straight throughout the exercise to prevent any strain or injury. This exercise primarily targets the biceps but also works the muscles of the shoulders and back.
cable one arm reverse preacher curl
1. Start by setting up the cable machine with a single handle attachment at the bottom of the machine.
2. Stand facing the cable machine and grab the handle with your palm facing down. This is your starting position.
3. Position yourself in a half-lunge stance with your front foot flat on the floor and your back foot on its toes for balance.
4. Keep your elbow close to your body and extend your arm fully. This is your starting position.
5. Slowly curl the handle up while keeping your elbow stationary. Continue to curl the handle until your biceps are fully contracted and the handle is at shoulder level. Hold this contracted position for a second as you squeeze your biceps.
6. Slowly begin to bring the handle back to the original position as your breathe in.
7. Repeat for the recommended amount of repetitions and then switch arms.
Remember to keep your upper body stationary throughout the exercise. Only the forearms should move. Your upper arms should remain stationary at all times.
cable one arm preacher curl
To perform the cable one arm preacher curl, start by adjusting the cable machine to the lowest setting and attach a single handle. Stand facing the cable machine and grab the handle with one hand, palm facing up.
Next, position yourself in a half-kneeling stance (one knee on the ground, the other foot in front) on the same side as the hand holding the cable. Rest your elbow on the inside of your thigh for support, similar to a preacher curl position. This is your starting position.
Now, keeping your upper arm stationary, curl the handle towards your shoulder while contracting your biceps. Ensure that only your forearm is moving and that you maintain a strong wrist position.
Hold the contraction at the top for a second, then slowly return the handle back to the starting position. This completes one rep.
Remember to breathe out as you curl the handle up and breathe in as you return to the starting position. Repeat for the desired number of reps, then switch to the other arm.
Ensure that you maintain a straight back and keep your core engaged throughout the exercise to protect your spine and maximize the effectiveness of the curl.
cable one arm curl
To perform the cable one arm curl, start by setting up the cable machine with a handle attachment at the lowest setting. Stand facing the cable machine, feet shoulder-width apart for stability.
Pick up the handle with your right hand, palm facing forward. Your arm should be fully extended and in line with the cable. This is your starting position.
Engage your core and keep your elbow close to your body as you curl the handle towards your shoulder. Only your forearm should move, keeping the rest of your body and upper arm stationary.
Squeeze your biceps at the top of the movement, then slowly lower the handle back to the starting position. This is one repetition.
Perform your desired number of repetitions on this arm, then switch to your left arm and repeat the same process.
Remember to keep your movements controlled, focusing on the muscle contraction and not on the weights you are lifting. Avoid using your back or shoulders to lift the weight; your biceps should do the work.
Maintain a straight back and keep your gaze forward throughout the exercise. Breathe in as you lower the weight and breathe out as you curl up.
This exercise can be incorporated into your upper body or arm training days. Start with a weight that is challenging but allows you to maintain good form. As you get stronger, you can gradually increase the weight.
cable lying close-grip curl
To perform the cable lying close-grip curl, start by setting up a flat bench in front of a low pulley cable machine. Attach a straight bar to the low pulley.
Lie down on your back on the bench, with your head towards the pulley. Your feet should be flat on the floor for stability. Reach back and grab the bar with an underhand grip, hands shoulder-width apart.
Keep your elbows close to your torso at all times. This is your starting position.
Exhale and curl the bar towards your chest, keeping your upper arms stationary. Continue to curl the bar until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a brief moment as you squeeze your biceps.
Inhale and slowly begin to bring the bar back to the starting position. Feel the tension in the biceps muscle as you lower the bar.
Repeat for the recommended amount of repetitions. Ensure to keep your upper arms stationary throughout the exercise to ensure maximum bicep engagement.
cable lying bicep curl
To perform the cable lying bicep curl, start by setting up a flat bench in front of a low pulley cable machine. Attach a straight bar to the low pulley.
Lie down on your back on the bench, with your head towards the pulley. Your feet should be flat on the floor, providing stability.
Reach back and grab the bar with an underhand grip, palms facing up. Your hands should be shoulder-width apart. This is your starting position.
Keeping your elbows stationary, curl the bar towards your chest by contracting your biceps. Ensure that only your forearms are moving. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a moment as you squeeze your biceps.
Slowly begin to bring the bar back to the starting position as you breathe in. It's important to keep the movement controlled to ensure you're working the muscle and not relying on momentum.
Repeat for the recommended amount of repetitions. Be sure to keep your upper arms stationary throughout the exercise to ensure maximum bicep engagement.
cable hammer curl (with rope)
1. Start by setting up the cable machine with a rope attachment at the bottom of the machine.
2. Stand facing the cable machine with your feet shoulder-width apart.
3. Grab the rope with both hands using a neutral grip (palms facing each other).
4. Keep your elbows close to your torso at all times. This is your starting position.
5. Curl your hands towards your shoulders while keeping your palms facing each other.
6. Squeeze your biceps at the top of the movement, hold for a second, and then slowly lower the rope back to the starting position.
7. Make sure to keep your upper arms stationary throughout the exercise, only your forearms should move.
8. Repeat for the recommended amount of repetitions.
Remember to keep your back straight and your core engaged throughout the exercise to prevent any injuries.
cable drag curl
To perform the cable drag curl, start by setting up the cable machine with a bar attachment at the lowest setting. Stand facing the machine, feet shoulder-width apart, and grab the bar with an underhand grip, hands shoulder-width apart.
Pull your elbows back so they're aligned with your torso. This is your starting position.
Now, keeping your elbows stationary, contract your biceps to pull the bar up towards your chest. Ensure you're only moving your forearms and not your upper arms.
Hold this position for a moment, squeezing your biceps at the top of the movement.
Slowly lower the bar back to the starting position, maintaining control of the movement. This is one rep.
Ensure your back remains straight and your core engaged throughout the exercise. Repeat for the desired number of reps.
Remember to breathe in as you lower the bar and breathe out as you curl it up. This exercise primarily targets the biceps, but also works the forearms and shoulders to a lesser extent.
cable curl
To perform the cable curl, start by setting up the cable machine with a bar attachment at the lowest setting. Stand facing the machine, feet shoulder-width apart for stability.
Grasp the bar with an underhand grip, hands shoulder-width apart. This is your starting position.
Pull your shoulders back and down, keeping your elbows close to your body. Your palms should be facing forward.
Exhale and curl the bar towards your chest, keeping your upper arms stationary. Continue to curl the bar until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a moment as you squeeze your biceps.
Inhale and slowly begin to bring the bar back to the starting position as your biceps start to relax.
Repeat for the recommended amount of repetitions.
Remember to keep your body stationary throughout the exercise. The only parts of your body that should be moving are your forearms.
Ensure that you are using your biceps to lift the weights, not your back or shoulders. If you find your back or shoulders are moving, reduce the weight.
This exercise can also be performed using a straight bar attachment or E-Z bar attachment.
cable concentration curl
To perform the cable concentration curl, start by setting up the cable machine with a single handle attachment at the bottom of the machine. Stand facing the cable machine, feet shoulder-width apart for stability.
Pick up the handle with your right hand, palm facing upwards. This is your starting position. Keep your elbow close to your body and bend your arm at the elbow to curl the handle up towards your shoulder. Ensure that your upper arm remains stationary throughout the movement and only your forearm moves.
Squeeze your biceps at the top of the movement, hold for a second, then slowly lower the handle back to the starting position. This completes one repetition.
Repeat the exercise for your desired number of repetitions before switching to your left hand. Remember to keep your back straight and your core engaged throughout the exercise to prevent injury and maximize the effectiveness of the exercise.
The cable concentration curl is a great exercise for isolating and strengthening the biceps. Adjust the weight as needed to challenge your muscles while maintaining proper form.
cable close grip curl
To perform the cable close grip curl, start by setting up the cable machine with a straight bar attachment at the lowest setting. Stand facing the cable machine, feet shoulder-width apart for stability.
Grasp the bar with an underhand grip, hands close together. Your palms should be facing upwards. This is your starting position.
Keep your elbows close to your torso at all times. Exhale and curl the weight while contracting your biceps. Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a brief moment as you squeeze your biceps.
Inhale and slowly begin to lower the bar back to the starting position. Ensure that you're controlling the movement, don't let the weight control you.
Repeat this movement for the desired number of repetitions. Remember to keep your upper arms stationary throughout the exercise, only the forearms should move.
This exercise targets the biceps, but also works the forearms and shoulders to a lesser extent. Adjust the weight as needed, ensuring you can perform the exercise with correct form.
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