Cable Bicep Curl
Elbow flexion, cable, biceps
The cable bicep curl lifts a handle from a low pulley to the shoulders by bending the elbows. The cable keeps the biceps working through the whole range, top included. It suits beginners and experienced lifters who want steady tension beside free weight curls.
Setting up
- Attach a handle to the low pulley and stand facing the machine.
- Hold the handle with an underhand grip, arms straight in front of the thighs.
- Step back a little so the cable is taut at the bottom.
How to do a cable bicep curl
- Brace the belly and keep the elbows at the sides.
- Curl the handle up toward the shoulders.
- Squeeze the biceps for a moment at the top.
- Lower the handle slowly until the arms are straight.
Breathing. Breathe out as you curl up and breathe in as you lower.
Muscles worked
- Mainly
- Biceps
- Also
- Forearms
Common mistakes
- Leaning back to lift. The body takes the work, so stand tall and choose a lighter load.
- Elbows drifting forward. That shifts the load to the shoulders, so keep the upper arms still.
- Letting the cable pull the arms down fast. Control on the way down is half the work, so lower slowly.
Guide
Guide
