Exercise
Cable Curl
The Cable Curl is a controlled arm exercise that builds steady biceps strength using constant tension from the cable machine.
Cable Curl
The Cable Curl is a resistance exercise performed on a cable machine that focuses on bending the arms against continuous load. It is useful for building consistent arm strength because the cable keeps tension on the muscles throughout the entire movement, unlike free weights where tension can drop.
You should feel the work mainly in the front of your upper arms, with steady tension from start to finish. Keep your upper arms close to your sides, stand tall without leaning back, and move through a smooth range of motion while controlling both the lift and the return.
This exercise fits well into arm-focused workouts or as a finishing movement after heavier lifts. To make it easier, reduce the weight and slow the tempo, or make it harder by increasing resistance and pausing briefly at the top of each repetition.
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How to Perform the Cable Curl
- Stand facing the cable machine with your feet shoulder-width apart and grip the cable attachment with an underhand grip, palms facing up.
- Position your elbows close to your sides and allow your arms to fully extend toward the machine, maintaining a slight bend in your elbows to reduce joint stress.
- Engage your core and maintain a neutral spine position with your shoulders pulled back and down throughout the movement.
- Exhale as you slowly curl the attachment toward your shoulders, keeping your upper arms stationary and elbows fixed at your sides.
- Focus on contracting your biceps at the top of the movement, pausing briefly when your forearms are vertical and hands are near shoulder level.
- Inhale as you slowly lower the weight back to the starting position with control, resisting the pull of the cable.
- Maintain tension in your biceps throughout the entire range of motion, avoiding the tendency to fully relax at the bottom of the movement.
- Keep your wrists neutral (not flexed or extended) throughout the exercise to maximize bicep activation and minimize forearm strain.
Important information
- Make sure your elbows stay pinned to your sides throughout the movement to isolate the biceps and prevent swinging.
- Adjust the weight to allow for proper form—using too much weight will cause you to use momentum and reduce bicep activation.
- Keep your back straight and avoid leaning backward during the curl, as this shifts the work away from the biceps and can strain your lower back.
- For variety, try different cable attachments (straight bar, EZ bar, rope) to change the angle of resistance and target different parts of the biceps.
FAQ - Cable Curl
The cable curl primarily targets the biceps brachii (both the long and short heads), while also engaging the brachialis and brachioradialis as secondary muscles. This comprehensive activation makes it superior to many other biceps exercises for balanced arm development.
Unlike free-weight curls, cable curls maintain constant tension throughout the entire range of motion, eliminating rest points at the top and bottom of the movement. This continuous resistance leads to greater time under tension and potentially better muscle growth stimulus.
The most common mistakes include swinging the torso to move the weight, allowing elbows to drift forward, and using momentum instead of biceps strength. Keep your upper arms pinned to your sides, maintain a stable torso position, and focus on moving only at the elbow joint.
For optimal biceps development, incorporate cable curls 1-2 times weekly with at least 48 hours between sessions for recovery. They work best as part of a comprehensive arm training program, either as a primary movement or as a finisher after compound exercises.
Beyond increasing weight, you can intensify cable curls by implementing drop sets, extending time under tension with slower negatives, using single-arm variations for greater focus, or adjusting your stance or cable height to target different portions of the biceps.
Cable Curl
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