Cable Curl
Muscles worked
Instructions
- 1Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up (supinated grip). This will be your starting position.
- 2While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
- 3Slowly begin to bring the curl bar back to starting position as your breathe in.
- 4Repeat for the recommended amount of repetitions.
About Cable Curl
The low-pulley cable curl isolates the biceps while keeping constant tension from start to finish. Unlike dumbbells, the cable never lets the load off at the bottom, which increases time under tension — an asset for pump and hypertrophy. Standing facing the pulley, elbows fixed by your sides, you raise the handle in supination then brake the descent. It is an excellent finisher at the end of a session, or a way to keep tension when dumbbells become too easy at the bottom of the range.
check_circleBenefits
- check_circleMaintains continuous tension on the biceps
- check_circleReduces momentum thanks to the cable's constant resistance
- check_circleIdeal at the end of a session to pump the biceps
lightbulbExecution tips
- lightbulbSet the pulley to its lowest point and step back once
- lightbulbKeep the elbows fixed against your ribs
- lightbulbControl the descent without letting the stack pull your arm
- lightbulbHold a squeeze at the top of the movement
warningCommon mistakes
- warningLeaning the torso back to assist with the body
- warningLetting the weight drop too quickly
- warningPushing the elbows forward at the end of the curl
- warningUsing too heavy a stack that breaks the isolation
helpFrequently asked questions
Is the cable curl better than the dumbbell curl?expand_more
It offers more constant tension, while dumbbells allow heavier loading; the two complement each other well.
Which handle should I use for the cable curl?expand_more
A straight or EZ bar to work both arms, or a single handle for more precise unilateral training.
Cable curl with one or two arms?expand_more
Both work. With one arm (unilateral pulley) you isolate each biceps better and fix imbalances; with two arms on a bar you can load a bit heavier.
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