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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Cable Curl
BicepsBeginner

Cable Curl

A standing biceps curl using a straight or EZ bar attached to a low cable pulley. Keeps tension on the biceps throughout the range.

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Primary muscles

  • Biceps

Secondary muscles

  • Brachialis
  • Brachioradialis
Sets
3–4
Reps
10–15
Rest
45–75s

How to perform

Cable Curl movement

Main muscles working (thicker lines)

Starting position

Stand facing a low pulley holding a bar attachment with an underhand grip, arms extended and elbows at your sides.

  1. 1

    Brace and keep the elbows still.

  2. 2

    Curl the bar up toward the chest.

  3. 3

    Squeeze at the top.

  4. 4

    Lower slowly to full extension.

Breathing: Exhale as you curl, inhale as you lower.

Coaching tips

  • Elbows fixed

  • Stand tall

  • Constant tension

Common mistakes

  • Leaning back

  • Elbows drifting forward

  • Letting the stack rest between reps

Safety notes

  • Stand close enough that the cable stays vertical and the stack never bangs.

Details

Body parts
Arms · Upper Body
Equipment
Cable
Movement
Isolation · Flexion
Exercise type
Isolation
Training goals
Muscle Growth

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Dumbbell Bicep CurlBeginner→
  • Resistance Band CurlBeginner→

Variations

  • Bayesian Cable CurlIntermediate→
  • High Cable CurlIntermediate→
  • Lying High Cable CurlIntermediate→
  • Reverse Cable CurlBeginner→
  • Single-Arm Cable CurlBeginner→

Similar Exercises

  • Cable Preacher CurlBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.