Cable Curl.

How to do it.

1. Step 01

   Stand facing a cable machine with a straight bar or rope attachment at a low setting.

2. Step 02

   Grasp the attachment with an underhand grip, hands shoulder-width apart.

3. Step 03

   Keep your elbows tucked close to your torso and arms fully extended.

4. Step 04

   Curl the attachment upwards towards your chest, squeezing your biceps.

5. Step 05

   Contract your biceps strongly at the top of the movement.

6. Step 06

   Slowly lower the attachment back to the starting position with control.

Pro cues.

• Maintain constant tension on the cable throughout the entire range.

• Avoid swinging your body to lift the weight.

• Focus on a strong peak contraction in your biceps.

Questions, answered.

What is the Cable Curl?

An isolation exercise that provides constant tension to the biceps for enhanced muscle growth and pump.

What muscles does the Cable Curl work?

The Cable Curl primarily works your biceps. It also recruits your forearms as secondary movers.

What equipment do I need for the Cable Curl?

You need a cable machine to perform the Cable Curl.

How many sets and reps should I do for the Cable Curl?

A typical prescription for the Cable Curl is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Cable Curl good for beginners?

Yes. The Cable Curl is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.