Videos
Instructions
- Attach a straight bar to the low pulley cable machine.
- Stand upright facing the machine with feet shoulder-width apart.
- Grasp the bar with an underhand grip, hands shoulder-width apart.
- Keep elbows close to your torso and curl the bar up toward your shoulders.
- Squeeze your biceps at the top of the movement.
- Lower the bar back down with control to the starting position.
- Repeat for the desired number of reps.
Technical Tips
- Keep your elbows stationary to isolate the biceps.
- Avoid using momentum or swinging your body.
- Use a controlled tempo throughout the movement.
Breathing Tips
- Exhale as you curl the bar upward.
- Inhale as you lower the bar back down.
Medical restrictions
- Elbow tendonitis
- Severe shoulder impingement
- Recent biceps tendon injury
The Cable Bicep Curl is an effective isolation exercise designed to target the biceps using a cable machine. This movement offers consistent resistance throughout the entire range of motion, making it ideal for building muscle size and strength. Unlike free-weight curls, the cable system ensures constant tension on the biceps, which helps in maintaining muscle engagement from start to finish. The straight bar attachment allows for a balanced and symmetrical grip, minimizing the risk of muscular imbalances. Suitable for all fitness levels, this exercise is a staple in hypertrophy-focused programs and can be easily modified by adjusting the weight stack. Whether you're training for strength, muscle growth, or improved arm definition, the Cable Bicep Curl is a reliable addition to any upper-body workout routine.
How do I perform a cable bicep curl correctly?
To perform a cable bicep curl correctly, stand facing the cable machine, grasp the straight bar with an underhand grip, keep your elbows tucked in, and curl the bar towards your shoulders while maintaining control and tension throughout the movement.
Is the cable bicep curl better than dumbbell curls?
The cable bicep curl provides constant resistance and better muscle engagement throughout the range of motion compared to dumbbell curls, making it highly effective for isolating and building the biceps.
What muscles do cable bicep curls work?
Cable bicep curls primarily work the biceps, especially the long and short heads, while also engaging the brachialis and brachioradialis as secondary muscles.
Can beginners do cable bicep curls?
Yes, cable bicep curls are beginner-friendly and allow for controlled movement and adjustable resistance, making them ideal for those new to strength training.