Best Bicep Workout With Cables In The Gym: So you are looking for the best bicep workout with cables. In this article, I will give you the best bicep workout routine with cables for mass!
Thank you for landing on this page “Quick Bicep Workout With Cables To Crush Plateau(Workout Added)”, it’s different because bicep workout with cables will break any serious plateau and provide booming results in the shortest period!
So, without taking much time, let’s start bicep workout with cables.
Bicep Workout With Cables(A little introduction!)
So, you would be thinking about what’s the different thing about Bicep cable workout?
The thing is.
It doesn’t matter you may be a beginner or Professional lifter.
You may see people working out with regular bicep workout routine.
Same exercises with barbell and dumbbells bicep curls.
Again and again!
Arm workout with cable will give you decent expectancy to see results within weeks.
Consequently, everyone knows touching plateau will hinder your bicep growth.
The benefit of this type of workout is.
It will crush any serious plateaus which you may be facing.
And produce the results and gains rapidly.
At the fastest pace!
Craze For Big Biceps
Working out biceps is the best part for most of the gym goers out there!
Also, people love to work on their arms as it looks very attractive.
I remember when my arm growth has stopped.
Was really disappointed with my gains.
Training regularly is my habit, all 6 days a week.
I had never missed any single gym day.
I literally training 2 times a week.
Still, the size of my bicep was not growing.
It was a plateau.
All I want is the big peak on my biceps!
What did I do?
I changed my bicep workout routine completely.
I know that if you hit a plateau.
You have to change your set of exercises.
So that you can hit them from different angles.
After changing my workout.
I saw some results but it was not satisfactory!
Certainly, here comes the interesting part.
By changing the bicep workout with cables.
It had resulted in huge gains!
The reason, when our body touches plateau.
It generally means that your body got used to what your basic workout is.
And stops producing results.
This is the time when you have to change out your workout routine.
I changed mine by doing bicep workout with cables(only).
Working out the bicep muscle with cables is seen a totally new concept to the body.
Because most of us usually train with dumbbells and rods.
Training in a new way will break that same routine which we used to perform.
Bicep Workout With Cables
Firstly, start with warming-up the biceps muscle.
The weight should be lightweight.
Doing two sets is a good way with any bicep exercise.
The basic and simple aim of doing this is.
To increase the blood flow to the muscles.
Do not tire the bicep in the warm-up.
Only feel the muscle working!
Probably, this workout is gonna be intense.
Because these are all cable bicep exercises.
The exercises in the new workout routine are:
1. Preacher Cable Curls
2. Single Arms Cable Curls
3. High Cable Curls
4. Bicep Cable Curls
5. Rope Cable Curls
Cable Bicep Exercises(Positioning)
1. Preacher Cable Curls
Firstly, sit on the bench with core muscles tight.
Relax the shoulder and lean a bit forward with spine straight in a neutral posture.
Grab the cable at the position when the biceps are fully stretched and relaxed.
It should be the starting the position!
Pull the cable up and squeeze the biceps at a fast pace as hard.
Wait for a sec and return to the initial position in(2-3seconds) in a controlled way.
Also, the correct form of performing cable preacher curls.
2. Single Arms Cable Curls
Likewise, another great exercise to destroy bicep muscles.
Really similar to normal cable curls.
Stand straight with chest up and shoulder retracted.
Use a single hand handle for this.
Stand as near as possible to the cable.
Because this exercise is really good to practice muscle and mind connection.
3. High Cable Curls
Firstly, do perform a small warmup set.
Again, in the means of shoulder rotations before starting this exercise.
Because this exercise is very good to build a peak at the top of the bicep.
That rounded shape on the top or we can say the ball.
Generally, this exercise is mainly performed in a standing position.
But I suggest that try this out in the seated position.
Because it will eliminate any movements from the lower body.
So that you can create a better muscle and mind connection.
which will recruit more muscle fibers
Hence force growth!
The correct form of performing double bicep cable curl.
4. Bicep Cable Curl
Firstly, sand straight in the military position.
Chest muscles out and shoulders retracted.
Also, stay as close as possible to the cable.
Grab the cable bar as wide as your shoulder width.
It should be your starting position!
Squeeze the biceps.
Exhale while coming up.
Inhale while coming back to starting position!
And make sure that the cable is coming from the ground.
What I personally feel that by standing away from the cable is bad.
Because It creates some shoulder issues.
So, it is better to perform the exercise in the best form possible.
The correct form of performing Bicep Cable Curl.
5. Rope Cable Curls
Another great exercise in cable bicep exercises.
Because this is the finisher in bicep workout with cables.
Stand far from the cable with a neutral grip.
The only movement here is of the arm.
So, avoid the shoulders.
The shoulders should be fixed all the time and only elbow movement should be encouraged.
Doing the exercise and feeling the exercise are two different things.
So, feel each and every rep you do!
Bicep Workout With Cables(Workout)
So, the workout is something like this:
Preacher Cable Curls + Single Arms Cable Curls (SuperSet) = 4 SETS WITH 8 REPS.
High Cable Curls = 4 SETS WITH 8 REPS
Bicep Cable Curls + Rope Cable Curls (SuperSet) = 4 SETS WITH 8 REPS
Quick Guide Bicep Cable Exercises
Step by step, start the workout medium weight and gradually go with high intensity.
I want you to go heavyweight in these bicep cable exercises.
Further, I must suggest that you must train 2 days a week for the bicep workout with cables.
It would be great if you combine bicep workout with your tricep workout in this.
But for bicep, you can follow this!
Also, if you are a beginner, try avoiding supersets.
You must continue the workout with a regular pace.
Means exercise after exercise normally as we do!
Adding superset with Preacher Cable Curls and Single Arms Cable Curls is a burning start.
Then High Cable Curls kinds of keeps the intensity below the belt.
In the end,
Again superset with Bicep Cable Curls with Rope Cable Curls is an intense combination to finish!
The rest period should be around 2 minutes, nothing more than that!
I know this workout schedule works in poping amazing gains with this amazing strategy.
Try it out if you have hit plateau!
Mistakes To Avoid In Bicep Cable Exercises
I have seen a lot of people training in the gym.
Probably had touched 3-4 years.
But they look pretty much the same after putting years of hard work.
What are the reasons that others are growing, but they aren’t?
What is the biggest mistake that people doing in the gym?
Hence not growing!
So, let’s look at the mistakes that you have to avoid.
Mistake number 1. Training Daily
By training daily,
I mean training the biceps daily.
People had this habit of training daily or more often.
This is the biggest mistake that I think people make and I did that too.
It all started from the beginning,
When the trainer says that you need to do mixed exercise in the first month.
And what ends up happening is,
We continue working out the same way.
Because training every muscle daily gives a great pump.
So we think that training more will result in more growth.
But No, that’s completely wrong.
Because working same muscle daily makes the muscle go small.
Or we can say that a perfect word for this is “catabolism”.
That’s why, daily muscle training is done with “Pure Nutrition Back-up”.
If you are training the muscle daily and feeling a crazy pump after workouts.
You need to have a strong nutrition backup.
Which can support and help to get recovered from the damage and load you put on those muscles.
Mistake Number 2. No Proper Warm Up
Because this bicep workout with cables is little intense.
Not warming up the bicep muscle is another mistake.
That most of the new and intermediate level gym-goers make.
Warm up is important before starting any exercise.
Because it’s a signal to the body to increase the blood flow to the muscles and all around in the body.
If you are not warming up your muscles.
Basically with 1-2 lightweight sets with high repetition.
Then, there is a high chance that you will hurt your joints in the long run!
Besides knowing that the warm-up is good.
There are many reasons for not doing the warm-up for most people.
And one of the most common reasons for not doing is:
People feel like Oh what someone would think that I am doing dumbbell curls with 4kg or 5kg.
So what guys, first do the warm-up set with a lightweight dumbbell.
And what others will think about you is none of your business.
Your results will speak for itself!
We are not in the gym to impress someone.
We go to the gym for building muscles and maintaining a healthy lifestyle.
By becoming strong physically and mentally.
Mistake No. 3 Half-Reps/Cheat-Reps
Another thing you have to avoid in bicep workout with cables is.
Doing half reps or cheat reps.
It will not make any difference.
It will only delay the process of growing the muscle.
Most people love to train with the super heavyweights.
And that’s actually a “good thing”, but training in a proper form with the full range of motion is the “main thing”.
Never do cheat reps.
Not only training the biceps but can be any muscle.
Do not do cheat reps!
Because bicep working in cheat reps is incomplete.
If the muscle will be used partially, it will only grow partially.
Though, the best way is to do a proper full range of motion.
Means, picking that weight which you can actually handle.
The best way to execute a bicep workout with cables is.
Bring the weight up and squeeze the muscle to supply blood and oxygen.
And then go all the way down and stretch the muscle and complete the target repetitions.
That’s how growth is achieved.
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