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Build bigger arms with the best cable bicep exercises

Get the big, strong and more defined arms you want by adding my top-rated cable bicep exercises to your upper-body gym sessions, says New Body Plan’s Joe Warner

Cable EZ-bar bar biceps curl

The undulating shape of the bar keeps your wrists in the most natural position so you can focus on lifting and lowering the weight smoothly to place and keep maximum tension on the biceps.

Cable rope hammer curl

Using a rope handle allows your wrists to turn inwards so your palms face your sides, which allows you to lift a heavier weight and changes the emphasis to a different part of the biceps muscle (as well as the forearms) to build bigger arms and a stronger grip.

Your complete guide to getting big and muscular arms

Double-cable biceps curl

Standing in the middle of the cable machine, holding a D-handle in each hand attached to the low pulley means you can start each rep with your hands back and behind your sides. This allows your biceps to move through a far greater range of motion to work more parts of the muscle.

High-cable biceps curl

Holding a D-handle in each hand attached to the high pulley, with you standing in the middle of the machine, then bending at the elbows to move your hands in towards your ears and back out again, works your biceps in a way that’s impossible to replicate with any other piece of gym kit, so works the muscles in a different way to encourage growth.

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