Bicep Curl (Cable)

How to do it

1. Attach a straight bar to a low pulley and stand facing the stack with your knees slightly bent.
2. Take an underhand grip about shoulder width and stand upright.
3. Start with your arms nearly straight and your elbows by your sides.
4. Curl the bar toward your shoulders and squeeze.
5. Lower under control without letting the weight stack rest.

Key cues

• Elbows stay near your torso
• Stand tall, no leaning
• Palms up
• Squeeze at the top
• Keep a slight bend at the bottom

Common mistakes

• Letting the upper arms travel back
• Leaning back to lift the bar
• Swinging with your hips
• Resting at the bottom and losing tension

Muscles worked

Primary

Biceps

Secondary

Forearms

Equipment

Cable machine and straight bar.

Variations

• Bicep Curl (Machine)

  Machine · Biceps · Isolation

• Bicep Curl (Dumbbell)

  Dumbbell · Biceps · Isolation

• Bicep Curl (Barbell)

  Barbell · Biceps · Isolation

• Bicep Curl (Band)

  Band · Biceps · Isolation

References

1. StrengthLog: Cable Curl With Rope
2. Fitbod: Cable Bicep Curl
3. Liftosaur: Cable Bicep Curl