Cable bicep exercises on a functional trainer are one of the most effective ways to build bigger, stronger arms. Unlike free weights where tension drops at the top of each curl, the cable machine delivers constant tension throughout the entire range of motion — from the fully stretched position to full contraction. That constant loading is what makes cable bicep exercises superior to dumbbell curls for bicep hypertrophy and arm development.

This guide covers the best functional trainer bicep exercises, how to perform each with proper form, the benefits of cable bicep training and complete bicep cable workout routines you can run on your functional trainer today.

Browse our Functional Trainers Collection → or read our Complete Functional Trainer Exercises Guide → for the full exercise library.

Why Cable Bicep Exercises Build Stronger Arms — Benefits of Functional Trainer Bicep Training

A functional trainer is one of the best pieces of equipment for arm training because the adjustable pulley lets you hit the biceps from multiple angles — low cable for standard curls, high cable for overhead cable curls, and mid height for cross-body variations — all targeting the bicep muscles differently to build balanced arm development.

1. Constant Tension Throughout the Entire Range of Motion

The most important benefit of cable bicep exercises is constant tension from start to finish. Using a cable machine keeps the biceps loaded at the bottom of the curl — the position where a dumbbell provides almost no resistance. This full range of motion loading is what drives muscle growth and bicep strength gains that free weights can't replicate as efficiently.

Research published in Muscles comparing EMG activity during traditional dumbbell curls and Bayesian cable curls found that both exercises produced high biceps brachii activation, with the cable curl's posterior anchor point and altered resistance vector creating a unique length-tension stimulus that targets the biceps through a different mechanical range than a standard dumbbell curl — supporting the use of both for complete bicep development. Chernov & Intziegianni, Muscles, 2025

2. Hit the Bicep from Every Angle — Long Head and Short Head Development

The adjustable pulley on a functional trainer allows you to target both heads of the bicep — the long head and short head — by simply changing the cable height and body position. A low cable position emphasises the short head and peak contraction; an overhead cable position with the arm elevated targets the long head of the biceps through a stretched range; and a standard mid-height position hits the entire bicep muscle evenly.

3. Build Strength and Definition Simultaneously

Cable bicep exercises build both bicep strength and arm definition because the constant tension creates more time under load per set than dumbbell curls. For anyone focused on building strength and definition in the upper arm, cable training is the most direct path to both simultaneously.

4. Balanced Arm Development and Muscle Symmetry

Unilateral cable bicep exercises — training one arm at a time — are the best tool for correcting muscle imbalances between arms. Muscle symmetry in the biceps and brachialis muscle improves significantly with consistent single-arm cable work, and the functional trainer makes this straightforward with independent pulley adjustments on each side.

Best Cable Bicep Exercises — Best Functional Trainer Bicep Exercises, Cable Biceps Curl Variations and Arm Exercises for Stronger Arms

1. Cable Bicep Curl — Best Cable Curl for Bicep Strength and Mass

The cable bicep curl is the foundation of any cable bicep workout and one of the best exercises for building overall bicep mass and arm strength. Set the pulley to the lowest position, attach a straight bar or EZ bar, stand facing the machine with an underhand grip, and curl the bar up towards your chest — keeping your elbows pinned to your sides throughout the entire range of motion.

The cable bicep curl keeps the biceps under constant tension from the starting position to the fully contracted position at the top — which is the key advantage over a standard dumbbell curl. Keep your elbows still, curl to full contraction, and lower with control back to the starting position.

Muscles worked: Biceps brachii, brachialis, brachioradialis
Sets and reps: 4 sets of 10-12 reps
Pulley position: Low

2. Single-Arm Cable Curl — Unilateral Bicep Training and Balanced Arm Development

Attach a single handle to the low pulley, stand facing the machine and curl one arm at a time — keeping your elbow tucked at your side and focusing on a full contraction at the top. The single-arm cable curl is the best exercise for building balanced arm development and correcting muscle imbalances between your dominant and non-dominant arm.

Training each arm independently also allows a greater range of motion and a stronger contraction at peak than bilateral curls — making this one of the most effective cable bicep exercises for arm development and bicep muscle growth.

Muscles worked: Biceps brachii, brachialis
Sets and reps: 3-4 sets of 10-12 reps per side
Pulley position: Low

3. Cable Hammer Curl — Brachialis and Brachioradialis Development

Attach a rope attachment to the low pulley, grip the rope with a neutral grip — palms facing each other — and curl the rope towards your shoulders without rotating your wrists. The cable hammer curl targets the brachialis muscle and brachioradialis directly, which sit beneath and alongside the bicep and are responsible for overall upper arm thickness and grip strength.

The cable rope attachment is the best attachment for hammer curls because it allows the natural neutral grip throughout the entire curl without forcing the wrists into an awkward position. Cable hammer curls also keep constant tension on the brachialis and brachioradialis throughout the full range of motion — making them more effective for arm thickness development than dumbbell hammer curls.

Muscles worked: Brachialis, brachioradialis, biceps brachii
Sets and reps: 3-4 sets of 10-12 reps
Pulley position: Low

4. Overhead Cable Curl — Long Head of the Biceps and Peak Development

Set both pulleys to head height or slightly above, stand in the centre of the functional trainer, grab both handles with an underhand grip and curl with both arms simultaneously — keeping your upper arms parallel to the floor and your elbows elevated throughout. This position places the long head of the biceps in a fully stretched position at the start of each rep — the most effective angle for targeting the long head and building bicep peak.

This is one of the most underused cable bicep exercises. Most lifters only train the biceps from the standard low position — the elevated arm angle hits the long head through a completely different range and produces a stretch-loaded stimulus that standard curls can't replicate.

Muscles worked: Long head of the biceps, biceps brachii
Sets and reps: 3 sets of 12-15 reps
Pulley position: High cable — head height or above

5. Cable Preacher Curl — Peak Bicep Contraction and Short Head Isolation

Set the pulley to a low or mid position and use a preacher bench or the back of an incline bench to brace your upper arms — grip a straight bar or EZ bar with an underhand grip and curl from a fully stretched position to full contraction. The cable preacher curl keeps constant tension on the short head of the biceps throughout the movement — something a dumbbell preacher curl can't do because resistance drops to zero at the top.

The cable preacher is one of the best exercises for building bicep peak and short head definition. It isolates the biceps almost completely by removing shoulder and body involvement, making it a highly effective isolation exercise.

Muscles worked: Short head of the biceps, biceps brachii
Sets and reps: 3-4 sets of 10-12 reps
Pulley position: Low to mid

6. Cross-Body Cable Curl — Brachialis Thickness and Arm Development

Attach a single handle to the low pulley on one side, stand side-on to the machine and curl the cable across the front of your body — finishing with your hand near the opposite shoulder. The cross-body cable curl hits the brachialis muscle and outer bicep from a different angle than standard curls, adding thickness and definition to the upper arm that straight curls don't fully develop.

Muscles worked: Brachialis, outer bicep, brachioradialis
Sets and reps: 3 sets of 12 reps per side
Pulley position: Low

7. Cable Concentration Curl — Peak Contraction and Bicep Isolation

Sit on a bench beside the functional trainer, attach a single handle to the low pulley and brace your elbow against the inside of your thigh — then curl the cable handle from full extension to full contraction, squeezing hard at the peak. The cable concentration curl eliminates all body momentum and forces the bicep to do all the work, making it one of the most effective isolation exercises for pure bicep contraction and peak development.

Muscles worked: Biceps brachii, short head emphasis
Sets and reps: 3 sets of 12-15 reps per side
Pulley position: Low

Bicep Cable Workout Routines — Best Biceps Exercises, Workout Routine and Arm Exercises on a Functional Trainer

1. Complete Bicep Cable Workout — Cable Curl, Cable Hammer Curl and Best Exercises for Mass and Strength

2. Bicep Cable Workout for Arm Definition — Build Strength and Definition With Best Biceps Exercises

3. Beginner Workout Routine — Best Biceps Exercises With Rope Attachment, Free Weights and Barbell Alternatives

How To Perform Cable Bicep Exercises — Proper Form, Pulley Position, Bicep Strength and Arm Development Tips

1. Keep Your Elbows Pinned Throughout Every Curl

The most common mistake in cable bicep training is letting the elbows drift forward as the weight gets heavier. Keeping your elbows pinned at your sides throughout the entire range of motion isolates the bicep muscle and prevents the shoulders and upper body from taking over. Fixed elbows = maximum bicep activation on every rep.

2. Set the Pulley to the Right Position for Each Exercise

Pulley position changes which part of the bicep is loaded most effectively. Low pulley for standard curls and hammer curls — this is the standard bicep training position that loads the full range of motion. High cable for overhead curls — this loads the long head through a stretched position. Mid height for cross-body and concentration variations. Getting the cable height right before each set takes seconds and makes a significant difference to which part of the bicep is targeted.

3. Using a Cable Machine vs Free Weights for Biceps

Using a cable machine for bicep training produces different results to free weight exercises. Cable bicep exercises maintain constant tension throughout the full range of motion — free weights create an uneven resistance curve that drops at the bottom of every rep. Cable training is superior for time under tension and bicep hypertrophy; free weights are better for raw strength through heavier loading. The most effective arm training programme for bigger biceps combines both — using a cable machine for volume and constant tension work, and free weights or a barbell for heavier compound pulling.

4. Away From the Cable Machine — The Starting Position Matters

On exercises like the overhead cable curl and cross-body variations, stepping slightly away from the cable machine at the start position creates pre-stretch tension on the bicep before the curl even begins. This stretch-loaded starting position is one of the unique advantages of using a cable machine for bicep training — you simply can't replicate it with dumbbells.

Frequently Asked Questions — Cable Bicep Exercises

1. What Are the Best Cable Bicep Exercises?

The best cable bicep exercises are: cable bicep curl (mass and strength), single-arm cable curl (balanced arm development), cable hammer curl (brachialis and arm thickness), overhead cable curl (long head and bicep peak), cable preacher curl (short head isolation), cross-body cable curl (brachialis thickness) and cable concentration curl (peak contraction isolation). Together these exercises cover the entire bicep muscle and surrounding arm muscles for complete arm development.

2. Are Cable Curls Better Than Dumbbell Curls for Biceps?

Cable curls and dumbbell curls each have advantages. Cable bicep exercises deliver constant tension throughout the entire range of motion — which is superior for hypertrophy and time under load. Dumbbell curls allow heavier loading and are more convenient. The best biceps workout combines both — cable exercises for high-tension volume work and dumbbell or barbell curls for heavier strength-focused sets.

3. How Do You Target the Long Head of the Biceps With Cables?

The overhead cable curl is the most effective exercise for the long head of the biceps. Setting the pulley to head height and curling with your upper arms parallel to the floor places the long head in a fully stretched position at the start of every rep — the optimal angle for long head development. The long head is responsible for bicep peak, so including overhead cable curls alongside standard low-cable curls produces a more developed, peaked bicep over time.

4. Can You Build Biceps With Only Cable Exercises?

Yes — cable bicep exercises on a functional trainer provide everything needed to build strong, well-developed arms. The constant tension, full range of motion, multiple cable angles and variety of exercises available makes the cable machine a complete bicep training tool. Cable exercises are particularly effective for fitness levels from beginner to advanced because the weight stack allows fine-grained load adjustments that a dumbbell rack often can't match.

5. How Many Sets of Cable Bicep Exercises Per Workout?

For most people, 12-20 total sets per week for biceps is optimal — split across 2 sessions. Per session, 6-10 sets of direct bicep work covering each muscle group in the arm is sufficient. A combination of 2-3 exercises per session — one standard curl, one hammer variation and one isolation exercise — gives complete bicep and brachialis arm development without overtraining.

Build Your Complete Home Gym

A functional trainer covers every bicep exercise in this guide. Pair it with a weight bench for chest and shoulder exercises, and a smith machine for heavy compound pressing and back workouts — and you have a complete home gym for total upper body development.

How To Build a Home Gym — Complete Guide for 2026 →

Functional Trainer Exercises — Complete Exercise Guide →

Functional Trainer Back Exercises →

Functional Trainer Shoulder Exercises →

Best Functional Trainers for Home Gyms — Complete Buyer's Guide →

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