Start
Finish
Start
Finish
Cable Curl
Stand facing a cable machine with your feet shoulder-width apart and grasp the attached bar with an underhand grip. Keeping your elbows close to your sides, curl the bar upward toward your shoulders, focusing on using your biceps while keeping your back straight. Lower the bar slowly to the starting position, maintaining control throughout the movement.
- Target muscles
- Biceps
- Also works
- Forearms
- Equipment
- Resistance bands
- Training style
- Gym-based
- Logged as
- Weight and reps
- Popularity
- 85 of 100
Cable Curl: how to do it
- Stand upright with your feet shoulder-width apart, facing a cable machine. Attach a straight bar or EZ curl bar to the low pulley of the cable machine.
- Grasp the bar with an underhand grip (palms facing up), keeping your hands shoulder-width apart.
- Keep your elbows close to your torso and your back straight. This will be your starting position.
- Exhale and slowly curl the bar upward by contracting your biceps. Focus on keeping your elbows stationary and only moving your forearms.
- Continue curling the bar until it reaches shoulder level or slightly above, ensuring maximum contraction in the biceps.
- Pause briefly at the top of the movement, squeezing your biceps.
- Inhale and slowly lower the bar back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions, maintaining proper form throughout the exercise.
Common mistakes
Avoid using momentum by swinging your arms or leaning back, as this takes tension off the biceps. Keep your elbows fixed, back straight, and focus on slow, controlled movements for maximum muscle engagement.
Alternatives
More Biceps exercises
Questions about Cable Curl
What muscles do cable curls work?
Cable curls primarily target the biceps, helping to build size and strength in the upper arm. They also engage the forearms as secondary movers, improving grip strength and overall arm development.
Can beginners safely do cable curls?
Yes, cable curls are beginner-friendly as long as you use a manageable weight and maintain proper form. Start with light resistance to learn the movement, keep your elbows tucked, and avoid swinging the bar.
What equipment do I need for cable curls and are there alternatives?
Cable curls require access to a cable machine with a straight or EZ bar attachment. If you don’t have one, resistance bands or dumbbell curls can provide a similar biceps workout.
How many sets and reps should I do for cable curls?
For muscle growth, aim for 3–4 sets of 8–12 reps, using a weight that challenges your biceps while maintaining strict form. Beginners may start with 2–3 sets of 10–15 reps to build endurance before increasing intensity.
What are common mistakes to avoid when performing cable curls?
Avoid using momentum by swinging your arms or leaning back, as this takes tension off the biceps. Keep your elbows fixed, back straight, and focus on slow, controlled movements for maximum muscle engagement.
Are cable curls safe for people with elbow or wrist pain?
Cable curls are generally safe if you use proper form and moderate weight, but anyone with existing elbow or wrist issues should consult a trainer or physiotherapist first. Using an EZ bar attachment can reduce strain on these joints.
What variations of cable curls can I try for different results?
You can vary cable curls by using a rope attachment for a neutral grip, performing single-arm cable curls for isolation, or adjusting the pulley height for different resistance angles. These variations can help target the biceps from multiple positions and prevent training plateaus.