Chris Hemsworth’s Trainer Shares 3 Cable Machine Exercises You Need for Bigger Biceps

When it comes to increasing bicep strength and size, many of us immediately grab a pair of dumbbells or a barbell and start exploring different curl variations. There is no denying that these are the best equipment when it comes to strength training. But a cable machine can help accelerate your gains even further.

I love using a cable machine when it comes to hypertrophy training because you can do exercises that keep constant tension on your muscles throughout the movement, which you just can’t do using free weights, says Luke Zocchi, a personal trainer at centeras well as Chris Hemsworth’s own trainer.

This constant tension that Luke refers to is actually lost at the bottom of the biceps curl when using free weights, which is when the biceps are at their most stretched position. This means you could be missing out on gains because you aren’t applying constant tension to your biceps throughout the full range of motion.

“Chris and I regularly use the cable machine when he’s gaining weight for roles. They’re also great when it comes to weight shifting because they’re pin-loaded machines, so you don’t have to bend down and pick up heavy plates,” he adds. Lucas. “That being said, I have a Centr 1 Home Gym Functional Trainer at a private home gym and I use it daily with my clients not just for Hypertrophy training but for all forms of training, it’s endless what you can do with them .”

Luke’s Favorite Cable Machine Exercises

Next time you’re at the gym doing pull day, why not ditch the free weights and take a trip to the cable machines and try these three biceps exercises.

1. Rope Hammer Curls

They’re great for targeting the long-headed biceps as well as the brachialis, says Luke. This is due to the neutral grip used (where the palms face each other). As the name suggests, it is made with a rope attachment, with a double end, so you can wrap both arms at the same time. However, if you feel like you have a slight imbalance and one side is a little weaker than the other, you can also do this with a single string to focus on one arm at a time.

How to make:

• Attach the rope and place it at the bottom of the cable machine

• Stand a few steps away from the machine and hold the rope with a neutral grip (palms facing each other)

• Standing with a slight bend in your knees and keeping your elbows bent at your sides, exhale while bending your forearms

• As soon as they touch your biceps, squeeze and hold here for a second, then slowly lower the bar back to the starting position while inhaling.

2. EZ Bar Cable Rolls Up

If you’re using a straight bar for cable curls, you may want to switch to an EZ bar, which is shaped like a W. EZ bar cable curls are great for lifting weights and achieving mechanical tension, says Luke . The zigzag shape allows you to bring the bar closer to your body, so you achieve a greater range of motion and really contract your biceps. You may also find the bar more comfortable to hold due to its dips, which creates a more semi-supinated (not completely underhand) grip, which puts less pressure on your wrists.

How to make:

• Attach the EZ bar and place it on the bottom of the cable machine

• Stand a few steps away from the machine and hold the EZ bar with an underhand grip (place your pinky finger right where the incline of the bar starts to end)

• Standing with a slight bend in your knees and keeping your elbows bent at your sides, curl your forearms upwards

• As soon as they touch your biceps, hold here for a second and then slowly lower the bar back to the starting position

3. Crucifix curls

Also known as barbell curls, this is one of Luke’s favorites for really isolating the biceps. This is where you attach a D-strap in a high position between two stacks of cables and wrap the straps toward your ears. It’s not one where you can move a lot of weight, but that doesn’t matter as it’s a great isolation exercise. If you don’t have a crossover cable machine, you can always do this one arm at a time.

How to make:

• Attach a single-handle attachment to each side of a crossover cable machine

• Make sure that when holding the handle, your elbow is slightly below shoulder height

• Hold both handles with a supinated grip and stand in the middle of both machines with your arms extended

• Exhale and curl your forearms towards your biceps and hold here for a second

• Inhale and slowly move your arms back to the starting position

Tip: Be sure to maintain a strong wrist throughout this movement to isolate the biceps, otherwise the shoulder joint may compensate.