TETSU

Cable Biceps Workout

A focused biceps session using only cable equipment: 6 exercises, about 18 working sets, covering biceps. Rest 90 seconds to 2 minutes between sets and add weight or reps week to week.

The session

Exercises in order

Cable Overhead Curl3 sets of 10–15Cable Seated Overhead Curl3 sets of 10–15Cable Standing Pulldown (With Rope)3 sets of 10–15Cable Overhead Curl On Exercise Ball3 sets of 10–15Cable Hammer Curl (With Rope)3 sets of 10–15Cable Two Arm Curl On Incline Bench3 sets of 10–15
Answers

Common questions

How long does this cable biceps workout take?

About 44 to 64 minutes: 6 exercises and roughly 18 working sets with 90 seconds to 2 minutes of rest between sets, plus a short warm-up.

Is a cable-only biceps workout enough to build muscle?

Yes — growth comes from progressive overload, not the tool. These 6 movements cover biceps; keep adding weight or reps over time and the stimulus is complete.

How often should I do this biceps workout?

Once or twice a week works well, with at least two rest days between sessions for the biceps to recover and grow.

Track it in Tetsu

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