Cable biceps curl
The cable biceps curl is an isolation exercise that utilizes a cable machine to provide constant tension on the biceps throughout the entire movement, maximizing muscle growth and strength.
Count your Cable biceps curl reps with AIFree in your browser — no app, no equipmentHow to Do Cable biceps curl
- Attach a straight bar or EZ-bar to the low pulley of a cable machine and select your desired weight.
- Stand facing the machine with your feet shoulder-width apart, grip the bar with an underhand grip, and step back slightly to create tension on the cable.
- Keep your elbows tucked close to your torso and your shoulders pinned back.
- Exhale and curl the bar upward toward your shoulders by flexing at the elbows, keeping your upper arms completely stationary.
- Squeeze your biceps at the top of the movement for a second, then slowly lower the bar back to the starting position under control.
Muscles worked
Biceps brachiiBrachialisBrachioradialisForearms
Form tips
- Keep your elbows locked in place at your sides to prevent your shoulders from assisting in the lift.
- Focus on a slow, controlled eccentric lowering phase to maximize muscle fiber recruitment.
- Maintain a neutral spine and engage your core to prevent your torso from swinging or leaning backward.
Common mistakes
- Allowing the elbows to flare outward or drift forward during the curl.
- Using momentum or rocking the hips to swing the weight up, which reduces tension on the biceps.
- Incomplete range of motion, such as not fully extending the arms at the bottom of the movement.
FAQ
How many sets and reps should I do for cable biceps curls?
For muscle hypertrophy, perform 3 to 4 sets of 8 to 12 repetitions. For muscular endurance, aim for 2 to 3 sets of 15 to 20 repetitions with lighter weight.
What is the advantage of using a cable machine over dumbbells for curls?
The cable machine provides continuous tension on the biceps throughout the entire range of motion, whereas dumbbells lose tension at the very top and bottom of the movement.
Which attachment is best for cable biceps curls?
An EZ-bar attachment is often preferred as its angled grips reduce strain on the wrists, while a straight bar maximizes biceps supination for a stronger contraction.
