Animated GIF · Available via API
gif_boxCable Curl
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
CableCategory
strength
Mechanic
isolation
Cal/min
5.5
Force
pull
Cable Curl is a intermediate single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Forearms.
list_alt Step-by-Step Instructions
Stand facing the cable machine with your feet shoulder-width apart.
Grasp the cable attachment with an underhand grip, palms facing up.
Keep your elbows close to your sides and your upper arms stationary.
Exhale and curl the cable attachment towards your shoulders, contracting your biceps.
Pause for a moment at the top of the movement, squeezing your biceps.
Inhale and slowly lower the cable attachment back to the starting position.
Repeat for the desired number of repetitions.
grid_view More Upper Arms Exercises
warning Common Mistakes
Swinging the Elbows Forward
Allowing the upper arms to swing in front of the torso at the top of the curl recruits the front deltoids and reduces the peak contraction in the bicep. Pin your elbows at your sides throughout the movement — only the forearms should move.
Using Momentum from the Hips
Hip swinging to initiate each rep removes tension from the biceps and loads the lower back. Use a weight that allows a strict, controlled curl and focus on the slow eccentric (lowering) phase to maximize time under tension.
Not Allowing Full Extension at the Bottom
Stopping the descent early before the elbow is fully extended shortens the effective range of motion and reduces long-head bicep stretch. Allow the arms to fully extend at the bottom of each rep to work the bicep through its complete length.
shuffle Variations & Progressions
EZ-Bar Cable Curl
An EZ-bar attachment puts the wrists in a semi-supinated position, reducing forearm strain while maintaining strong bicep activation. A good option for those with wrist discomfort when using a straight bar.
Single-Arm Cable Curl
Training one arm at a time eliminates bilateral strength compensation and allows each bicep to work through its full individual range of motion. The cable angle can be adjusted to change where peak tension occurs.
High-Cable Curl
Setting the pulley above head height and curling toward your face keeps the bicep under peak tension at the top of the range — the opposite of where dumbbells are strongest. A powerful finisher for achieving a full peak contraction.
Cable Hammer Curl
Using a rope attachment with a neutral (hammer) grip shifts emphasis from the bicep brachii to the brachialis and brachioradialis, building overall arm thickness. The constant cable tension throughout the movement is a major advantage over dumbbells.
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