Cable Curl
Description
The cable curl is a bicep curl performed at a low cable pulley with a straight bar, EZ bar, or rope attachment. The cable provides constant tension throughout the entire range of motion, including the top and bottom positions where dumbbell and barbell curls lose tension. This makes it one of the most effective bicep exercises for hypertrophy.
Muscle Group
Equipment Required
Cable Curl Instructions
- Attach a straight bar, EZ bar, or rope handle to a low cable pulley.
- Stand facing the cable machine with feet hip-width apart. Grip the bar with an underhand (supinated) grip, hands shoulder-width apart.
- Step back slightly so the cable is under tension with your arms fully extended. Stand tall.
- Pull your shoulders back, brace your core, and pin your elbows against your sides.
- Curl the bar up by bending only at the elbows. Keep your elbows pinned to your sides.
- Continue until the bar reaches shoulder height. Squeeze your biceps hard for one second.
- Lower the bar under control over two seconds. Maintain constant cable tension — do not let the weight stack touch down.
- Repeat for the desired number of reps.
Cable Curl Form & Visual
Cable Curl Benefits
- Constant cable tension throughout the entire range of motion
- Loads the top and bottom positions better than free weights
- Easy to load progressively in small increments
- Multiple attachment options for different stimuli
- Excellent for high-rep bicep finishing work
- Easier to maintain strict form than free-weight curls
Cable Curl Muscles Worked
- Biceps brachii (long and short heads)
- Brachialis
- Brachioradialis
- Forearm flexors
Cable Curl Variations & Alternatives
- Cable Hammer Curl (rope)
- Cable Preacher Curl
- Cable Concentration Curl
- Barbell Curl
- EZ Bar Curl
- Cable Bayesian Curl (high-pulley, behind body)
- Single-Arm Cable Curl
- High-Cable Curl (overhead cable curl)
- Pause Cable Curl (1-sec at peak)
