Bicep Exercises With a Cable Machine

Dumbbells and barbells aren't for everyone. You might have an injury that limits your range of motion or simply find that free weights are cumbersome. You can still get bigger biceps by working out with the cable pull machine. The basic curling motion still builds the biceps muscle group effectively.

The cable machine isn't just for advanced level weightlifters. (Image: Chris Clinton/Photodisc/Getty Images)

Supine Curl

This exercise is all about working the full length of the biceps muscle. You start out by sitting on the floor facing a cable machine. Using the low pulley cable, grasp the bar with an underhand grip and lie down, with your feet touching the machine. Then, curl the bar all the way up to the top of the shoulders and back down again to full arm extension.

Overhead Curl

Stand sideways to a cable machine with a high pulley grip bar attached to it. Take an underhand grip on the stirrup attachment and stand far enough away so that your arm is level with the shoulder. Then, curl your arm by bending at the elbow toward your shoulder. Use light to medium weights. If you are standing between two cable machines, you can do both arms at the same time.

Preacher Curl

The cable preacher curl targets the long, outer head of the biceps muscle group. You start by positioning a preacher curl bench so that it faces the cable pulley machine. Take a seat and put both arms over the top of the preacher bench and grasp the cable bar with an underhand grip. Bend the elbows and curl the weight toward the top of your shoulders and slowly extend the arms fully again.