The biceps muscle, located on the inner upper arm, is responsible for flexing the elbow. Because the muscle rests near the surface of the skin, it is often one of the more visible signs of strength and fitness. Next time you hit the gym, head over to the cable machine for a total biceps workout.
Bicep Curl
The bicep curl, typically performed with a barbell or dumbbell, is often considered one of the best biceps exercises. Attach the bar to the cable on one side of the tower and lower the cable to the bottom of the track. Grab the bar with your hands shoulder-width apart. Exhale as you curl the bar up toward your chest, keeping your upper arms stationary. Squeeze your biceps at the top of the motion, and slowly return to the starting position.
Hammer Curl
Hammer curls hit your biceps from a different angle than traditional curls, while giving your forearms a workout as well. Attach the rope handle to the cable set at the bottom of the track. Grab each side of the rope with your palms facing in and stand 12 inches in front of the weight stack. Exhale as you pull your forearms up toward your shoulders. Keep your elbows at your sides and do not rotate your forearms as you bring the rope up. Squeeze the muscle and return to the starting position. The completed movement should mimic the motion of hammering a nail.
Overhead Cable Curl
The overhead cable curl uses both cable towers to work the biceps muscles. Attach a single handle to each cable and raise the cables to the top of the tower. Stand between the two towers and grip each handle with your palms facing your body. With your feet shoulder-width apart, extend your arms out to your sides, forming a T shape with your arms and body. Exhale as you curl your arms toward your shoulders, keeping your elbows in place. Inhale as you slowly return to the starting position.
Seated Row
Seated rows work your biceps as well as your mid- and upper-back muscles. Attach the seated row handle to the cable and lower it to the bottom of the cable tower. Sit facing the tower with your legs extended in front of you, keeping your knees slightly bent. Hold the handle in both hands and pull toward your body as you exhale. Keep your elbows close to your body and avoid leaning back during the movement. Inhale as you return to the starting position.
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