Exercise library
Cable Curl
The cable curl keeps constant tension on the biceps through the whole range, making it a great finisher for arm size.
CableArmsBeginner
- Equipment
- Cable
- Focus
- Arms
- Level
- Beginner
- Suggested sets
- 3–4 sets of 10–15 reps.
- Muscles worked
- BicepsForearms
How to do it
- 1Attach a bar to a low pulley and stand facing the machine with a shoulder-width grip.
- 2Stand tall with your elbows tucked at your sides and your core braced.
- 3Curl the bar up toward your shoulders by bending only at the elbows.
- 4Squeeze the biceps hard at the top without letting your elbows drift forward.
- 5Lower the bar under control until your arms are straight, then repeat.
Tips & tricks
- The cable keeps tension on the biceps even at the bottom — use a controlled tempo.
- Keep your upper arms still and let only the forearms move.
- Stand far enough back that the weight stack does not touch down between reps.
Common mistakes
- Leaning back to heave the weight up.
- Letting the elbows travel forward at the top.
- Letting the stack slam down and losing tension.
