HyperBody
Exercise library · Arms

Cable Curl.

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

BeginnerCable Machine
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Biceps
Secondary
Forearms
The play-by-play

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.

What separates good from great

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.