Cable Curl
Also known as: Cable Bicep Curl
Curling against a cable keeps tension on the biceps at every point in the range, including the top.
- Primary
- Biceps brachii
- Secondary
- Brachialis, Forearms
- Equipment
- Cable
- Type
- Isolation
- Level
- Beginner
How to do it
Set up
- Set a cable to the lowest position with a straight or EZ bar attachment.
- Stand a step back from the pulley so there is tension at full extension.
- Elbows tucked, shoulders back.
Perform the rep
- Curl the bar up, keeping the elbows fixed at your sides.
- Squeeze hard at the top: unlike free weights, there is still tension there.
- Lower slowly to full extension without letting the stack touch down.
Common mistakes
-
Standing too close to the pulley
Standing directly under the cable means there is no tension at the bottom. Step back so the cable pulls at an angle.
-
Letting the stack rest between reps
The advantage of cables is continuous tension. Touching the stack down each rep gives it away.
How to programme it
3sets
12–15reps
45 srest
A good final biceps exercise: the constant tension makes it an effective finisher after heavier barbell work.
Variations
- Rope cable curl: allows supination at the top
- High cable curl: peak contraction emphasis
- Single-arm cable curl: fixes imbalances
Frequently asked questions
Cable curls or dumbbell curls?
Cables keep tension constant through the whole range, including the top where dumbbells lose almost all resistance. Dumbbells allow a heavier absolute load and a more natural path. Using both is the practical answer.